Nutritition Tips & Tricks

You Really Need To Eat Fat. Stop Being Afraid

Panic Alert! Make sure you are seated and have an AED next to you before you read this blog post.

We all have heard it before… Eating fat will make you fat, avoid fatty meals, fat is bad for you bladi bladi bla.. Well let me explain this to you.. You will not get fat by eating fat.. ok till a certain extent. If you eat fried food every day, not even a magician can help you… YOUR ASS WILL GROW, not on a good way though.. Excessive calories will make you fat.

Our Body Needs Fats to Function properly.

Fat plays a very important role in our body. Not only does it provide the greatest amount of energy for most of our life functions. It also helps us to stay warm, keeps our nerves and brains to function as needed. There are so many benefits of eating good source (mostly plant based) and animal fat.


Some benefits of fat:

  • Fat provides us with a huge source of energy.
    Each gram of fat contains 9 grams of calories while 1 gram of protein and carbs contains only 4 calories. Your body will store fats so it can use it as an energy source later when this is needed.


  • Fat provides flavor
    There is a reason that tasty meat in a restaurant have a good piece of fat on it. Not only helps the fat to keep the meat tender but it’s also give the meat a richer yummy taste. The marketing department of food companies are doing great job of marketing products as No – or Less Fat, but one thing most of us don’t know is that when they lower the fat that the taste also changes and that they have to put more sugar or other kind of sweetener to enrich the taste of the product.


  • Keeps our brain and nerves to function properly.
    Our brain contains a huge amount of essential fats. Also fats are part of Myelin, a fatty product that wrap around our nerves that send


  • Transport of vitamin A, D, E and K.
    Those vitamins need to be bound to fat in order for our bodies to absorb them. Fat “acts as a train and the only transportation vehicle these vitamins can take to reach their destination. these are essential vitamins and being deficient in any will punish your health.


  • Keeps you full.
    Eating good source of fats like seeds, nuts and clean peanut-butter will  help you to feel full and satisfied. this can help you to stay away from eating and keeping you calories checked..


  • Allow us to move and regulates our mood.
    Fats provide transportation for all kind of goods in our body. Things like hormones.  That’s why someone who is on a rigorous diet/low body fat has less sex drive, feels down/week or can be often in a bad mood.


I think these are enough reasons why you shouldn’t be afraid of eating fat and get more fat into your diet instead. the thing you should left out of your diet is SUGAR! I will definitely write a blog about sugar. If you like this blog, consider subscribe to may mailing list to stay updated and get deals and other great stuff.


Tips & Tricks

How To Get That Bad Smell Out Of Your Protein Shaker?

That’s one stinky protein shaker.

The moment I’m done with my training my brain shifts into all the other things I have to do that day. Do you know that moment you are getting ready to hit the gym and you open your gym bag and “JEEEEZZ”, that oder reaches your nose…… You totally forgot to empty your bag last night! It’s moist and for SOME it’s smelly too…

What I hate the most is when I open the side compartment and find my shaker with a bit of protein shake still in.  You know already it’s going to stink bad…Well here on Curacao, with temperatures around 31/32 degrees Celsius, you can imagine how fast thing go bad here. The moment you open that shaker up, it’s like all your neighbours came by and take a dumb at your place. That smell penetrates the shaker and it’s difficult to wash out just using dish soap.


Cleaning Your Shaker!

Well I came home a day and found that my girlfriend filled all my shakers with water and left them on the kitchen table. She never did this before so I was a bit curious why she did it. The moment I came closer I felt this strong smell of vinegar and asked her where does that smell come from. She told me it’s the water in the shakers on the kitchen table. I was surprised and didn’t understand…. The only thing she said was you are going to thank me tomorrow.. I answered “yeah Right” ! Well sure enough, the next day I was thanking her big time because all my shakers were smelling like brand new again. Don’t ask how she knows about this or where she found out about it but I was super thankful. Since then I’ve doing this… It works like magic!


Boiled water with vinegar will do the trick!

Boil water and fill up your shaker with warm water and add in a bit of white vinegar. I’ve tried apple cider vinegar once and that worked pretty good as well but not as good as white vinegar. Let the shaker sit the whole night. The next day you will get your shaker, wash it and when you are done, put it at your nose and inhale as hard as possible..It should smell like new again.


Tips & Tricks Uncategorized

Dirty Gym Alert

Do you know that moment you are at the gym and you are killing your workout, you are sweating massively and for some reason you swipe of your face with your dirty hand? Panic Alert!!!! My girlfriend, Jonid, knows I make no jokes when it comes to dirty hands close to my face, and no, this is no diva behaviour. This is going to be my 16th year training in a gym / fitness facility so I have seen lots of dirty things… Okay, rewind! That’s NOT (!) what I meant!  You and your dirty mind, stay focused. What I’m talking about are smelly dudes not using towels, not washing hands after visiting the toilet and going straight back to the machines! But the worst part, THEY DON’T CLEAN THE MACHINES AFTER, leaving all kind of juices behind, Jikes!

How dirty is your local gym?

This infographic will give you a better understanding how nasty it can be.. SO

  • Bring a towel
  • Bad body odour is not pleasant, take care of this.
  • Wash hands after toilet visits.
  • Defitnely DO NOT re-use dirty gym clothes. Wash them first!
  • Avoid touching your face whenever you are at your local gym.
  • Remove wet clothes and take a shower as soon as possible.
  • Bonus Tip. Be kind for your significant other by hanging your dirty, wet, stinky gym clothes outside when you get home.


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