How to get a toned butt for summer!

 


Hi everyone! Today I want to share you my latest workout tip to get a toned and stronger butt. Last year everyone was doing squats to get a toned butt. But maybe you noticed that your legs are getting big too. That is not what everyone wants so there is an other way to do this. I really like this exercise because it's not that hard to do and the results are great. You can also do  this just at home. So let's get ready for summer!

Hip-Lift Progression

How to do this:

• Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
• Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
• Repeat the lifts for 1 minute, squeezing your glutes and hamstrings at the top of the range of motion.
• Keeping your hips up, place your foot back on the floor and then lower your hips.
• Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Here is a video about this exercise:

 

Have fun doing this exercise and good luck!

Much Love, Half 'n Half.

NEW VIDEOS!

Hi guys! We made some new videos, we really love to make videos together and we hope you can get inspired by us. We are glad to have so many viewers and subscribers. If you want to do a sub4sub just comment or if you want us to check out your channel.

Best friend tag:

Q&A by Fabienne

Would you rather tag..

Collective Haul by Fabienne

www.youtube.com/c/angelaoosterwijk
www.youtube.com/c/fabiennedumasy

10 tips for new youtubers!

Hi guys! I've got a lot of questions about youtube and people are asking me for tips so I thought let's make a post about it! I am new on youtube and I was like oh that's weird seeing me like that in a video. But you have to get used to it I think. I love making videos and I hope I can inspire people. So here are some tips!

1: The most important tip is to be yourself. They have to like you not a person who is not real

2: Use a good quality camera, make sure your viewers can see what you are doing 

3: Do your make-up and hair. Put on a cute outfit so people can see what your style is and maybe get inspired by it.

4: Be original, you can watch other youtubers and get inspired by it but don't copy it.

5: Subscribe and like other youtubers/videos so you can be noticed. 

6: Make sure the lighting is good in you video. Same story as the good quality camera.

7: Use social media to let people know that you are on Youtube. Instagram is good to get noticed and get to know other youtubers. 

8: You can do a youtube channel with your friend to make it less awkward. You can also promote each other and get more subscribers. 

9: Be confidant, there are a lot of new youtubers and it will not go perfect the first few times. The professional youtubers started from the bottom aswell.

10: Don't give up! If you like to make videos, don't let anything stop you from doing it. 

Good luck with your channel! 

Much Love 

How to wash your hair, the right way!

You do this practically every day, you take a shower and make your hair wet. Use some shampoo and conditioner and you're done. But it is not as easy as you think! Here are some tips to wash your hair, the right way.

1: Brush your hair before you wash your hair. This ensures that you disappear the loose hair . Also brushes your gel and hairspray already out of your hair.

2: If you have long hair, conditioner first. If you have hair beneath the shoulders: protect fragile ends from drying out and further damage by using conditioner through them. Do this before you use shampoo. Your hair will be shiny and healthy too.

3: Temprature water. Yes we love hot showers especially when it's cold out side. But this is not good for your hair at all! Don't use cold water too, your hair will not be clean if you use cold water. Lukewarm water is the best you can use to wash your hair.

4: Use shampoo and conidioner that is made for your hair. There are a lot of shampoos and condioners lately. If you have frizzy hair, use a shampoo or conditioner made for frizzy hair. Or if you dyed hair, use a shampoo or conditioner to protect your hair color. Volumizing shampoos tend to leave hair drier.

5: A large amount of shampoo can dry out your hair . Provide a good amount!

6: How often you wash your hair depends on your hair type too. If you have normal or dry hair you can lather up two or three times a week. If you have oily or fine hair you may have to wash your hair daily.

7: A scalp massage while washing stimulates blood flow and reduces the risk of hair loss. Also a massage is relaxing. Put your fingertips (not your nails) on your scalp and make small circular motions.

8: If your hair is wet it's fragile. So dry it gentle and not very hard.

9: Hair mask, treat your hair well. Use a hair mask once in a week to give your hair a boost. It's relaxing and your hair will smell dilicious, feels soft and looks shiny. Use a mask that is made for your hair. 

Review: Garnier Intensive 7 days lotion with Aloe Vera.

Hi guys! Today a review about one of my favorite bodylotions. It's from Garnier, the intensive 7 days line. It's a hydratable lotion, this one is with Aloe Vera. This lotion is for a normal skin. What I love about this lotion is that it absorbs quickly. The skin feels hydrated even 7 days after you used it. Your skin will feel soft and fresh after using the Garnier Intensive 7 days lotion. After you used it 7 days: leanness -37%, roughness -42% and suppleness +34%. It also smells delicious and fresh. I love using this lotion after shaving my legs to hydrated them.

You have a lot more bodylotions from Garnier Intensive 7 days. Also for dry skin or extra dry skin. They have mango oil or honey extract in it.

Use it only on your body, not on your face.

Workout time!

Want to do a quick workout? I have one for you, good luck!

50 jumping jacks

40 crunches 

40 squats

40 leg lifts 

30 jumping jacks 

20 bicycle crunches 

20 squats 

30 leg lifts 

Run 10 min 

Why Lemon oil and Lime oil is good for you!

 
Lemon Oil helps with:

• Acne.
• Low blood pressure.
• Anxiety.
• Sore throats.
• UTI.
• Sinus problems.
• Rheumatism.
• Vericose Veins.
• Gout.
• Bloating.
• Digestive Problems.
• Fatigue.
• Gallstones.
• Kidney stones. 

 Did you know it takes 3,000 lemons to produce one kilo of oil? It's also delicious in water and good for your skin too. It's very refreshing and it's a powerful antioxidant.

 Lime Oil helps with:

• Asthma.
• Fever.
• Bacterial infections.
• Blood pressure.
• Anxiety.
• Water & air purifier.
• Strengthens nails.
• Insect bite recovery.
• Lymphatic cleanser.
• Natural decongestant.
• Lethargy.

 Lime oil also increases hunger and appetite. It reduces pain in the muscles and very good to know, if you're working out sometimes: Lime oil also helps to restore your energy.

Nike workout outfit!

Working out and want to look good too? Nike has some great workout clothes. Here is some inspiration for a good outfit in the gym, or just at home! You can shop these items on www.nike.com

Bag: Nike performance varistiy black/atomic pink € 39,95
Top: Nike performance pro classic sport bra carbon heather/black € 29,95
Sport legging: Nike sportswear legasee legging/black/volt/black € 34,95
Shoes: Nike performance free 5.0 TR fit 4 NRG black/ivory € 119,95
Hand Gloves: Nike performance tech  training black/volt € 24,95 

Green smoothie for breakfast tomorrow!

Green smoothie classic

5 pears 

2 bananas

1 lemon 

A handful of spinach (100g)

4 mint leaves

400 ml water

3 servings (300 ml) 

It will only take you 10 min to make this smoothie. 

Per serving 160 calories, 3g protein, 1g fat and 35g carbohydrates.

Hope you will enjoy your green smoothie!

Amsterdam video tour

Hi guys! I just made my first video on my youtube account.

Check it out: https://www.youtube.com/watch?v=yxU-nAX63gA

Just want you to see Amsterdam in a short video, we had a great time with lovely weather too. Enjoy watching!

Detox water recipes

Why you should drink detox water? Detox waters became very popular these days. And there are plany of recipes you can make. You can use lemon as example which helps to flush harmful toxins from your body. Also you can use mint which aids in digestion, cucumber which contains anti-inflammatory properties. If you want to drink Detox water with your healthy lifestyle I have some great recipes for you. Drink at least 1,5 liter per day for optimal results.


Lemon Detox

• Sliced cumcumber

• Spring water

• Sliced Lemon

• a couple of mint leaves 

Tomato Detox

• Sliced tomato

• Spring water

• Celery

• Sliced lemon

Strawberry Detox

• A couple strawberries

• Sliced lemon

• a couple of basil leaves

Apple Detox

• Sliced apple

• a couple raspberries

• Sliced Lemon

Let it sit overnight in the fridge for a better taste. And enjoy your detox water the next morning! 

Much love 
Half 'n Half

Why you should drink Green Tea.

Burn calories
Drinking 2-3 cups of Green Tea daily could help you burn as much as 100 Calories!

Anti-Oxidants
Green Tea may lower your risk of cancer. Men who drank more than 1,5 cups of Green Tea per day had 70% lower colon cancer risk. A Meta-Analysis of observational studies found that woman who drank the most Green Tea had 22% lower risk of developing breast cancer. And one study found that men drinkning Green Tea had a 48% lower risk of prostate cancer.

Manage Cholesterol
Green Tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholestrol.

Good for your teeth 
The catechins in Green Tea may inhibit the growth of bacteria. This can lower the risk of infections and lead to improvements in dental health. A lower risk of caries and reduced bad breath.

Protect
Green Tea protects your lungs from smoking and protects your liver from alcohol. It relaxes you and slows your heart rate. And it keeps your energy levels stable by balancing sugar levels. Also it boots your immunity against illness.

Enjoy your Green Tea today!

Nutrition tips for building your muscle mass!

If you want to build your muscle strength you should do strength training but of course this also includes good food. If you want to build your muscle power you need a lot of protein. Avoid (to much) carbohydrates and fats. Your body should also have enough time to digest the food. So don't eat before bedtime. Also, try to divide your meals in 6 servings, this will help you to get a better metabolism.

Nutrition tips for building your muscle mass:
- Eggs: these contain many proteins.
- Fish: tuna in particular is very good for building your muscle mass.
- Chicken and Turkey: contain a lot of protein and little fat.
- Milk, cheese, nuts and almonds.
- Fruit and vegetables.
- Plenty of water: you should drink about 2 liters of water per day.

What to avoid in order to get a well toned body:
- Saturated fats, for example: pork. You can eat unsaturated fats, you can find these in milk, cheese and nuts.
- White bread, sweets and soft drinks.
- Alcohol.

A meal after your workout is also very important to replenish your energy costs quickly.

And of course you can drink a glass of wine sometimes or eat some frensh fries. You have to enjoy life too!

Mango Smoothie Surprise

Mango Smoothie Surprise

• ¼ cup mango cubes

• ¼ cup mashed ripe avocado (MUFA)

• ½ cup mango juice

• ¼ cup fat-free vanilla yogurt

• 1 Tbsp freshly squeezed lime juice

• 1 Tbsp sugar

• 6 ice cubes

Serving: 1

Combine the mango, avocado, mango juice, yogurt, lime juice, sugar, and ice cubes in a blender. Process until smooth.

Source: Flat Belly Diet

Did you know avocados offer nearly 20 vitamins and minerals in every serving!?

Enjoy your Mango Smoothie!
Much love.

15 MIN ABS WORKOUT.

Hi everyone!

Today I will post an 15 min. abs workout. You don't have to be a pro to do this workout and you can do it at home! I will post a few videos with it so you can see what some of the exercises are. Have fun doing this workout and if you have questions I would love to answer it.

(x3)

20 side crunches (left and right) - https://www.youtube.com/watch?v=FrFyUbxs1uQ

20 leg raises - https://www.youtube.com/watch?v=l4kQd9eWclE

(x3) 

20 sit-ups - https://www.youtube.com/watch?v=hYEnbuNy-h0

20 leg raises - https://www.youtube.com/watch?v=l4kQd9eWclE

(x3)

Russian twist (30 sec) - https://www.youtube.com/watch?v=NeAtimSCxsY

Leg drop (30 sec) - https://www.youtube.com/watch?v=vO_kTH4nW7Y

(x2)

30 sec plank - https://www.youtube.com/watch?v=6mV-c3u2KAQ

Much love, Angela.