Dit staat er op mijn wensenlijstje


De lente lijkt nu toch écht te zijn begonnen en aangezien mijn vorige wensenlijstje alweer aardig compleet is (dankjewel Kerstman en Sinterklaas), was het nu weer eens tijd om wat nieuwe dromen/wensen te delen met jullie! Je kan maar een lijstje klaar hebben staan toch? Je weet nooit wanneer het nog van pas komt ;-) Continue reading

Mijn week in foto’s | Tentamenweek #2, vriendinnenweekend, kampioenschap van PSV!

En, opnieuw een ‘mijn week in foto’s’. Nu het zonnetje weer tevoorschijn komt staan er meteen ook leuke dingen op het programma. Gek is dat eigenlijk, hoe iedereen dan ineens zin heeft om dingen te ondernemen. Deze week had ik het nog even enorm druk met een tentamen, maar in het weekend stond het vriendinnenweekend in de agenda, leuk! Ik neem jullie mee door mijn week. Continue reading

Mijn week in foto’s | Pasen, tentamens en de eerste echte zonnestralen


Het is weer eens zover, ik besloot weer eens een week lang foto’s te maken van alles wat ik deed. Deze week was onder andere één van mijn tentamenweken aan de gang en was het natuurlijk Pasen. Daarbij heb ik ondanks het leren ook enorm kunnen genieten van de eerste échte heerlijke zonnestralen. Kijk je mee naar mijn week? Continue reading

Update: Hoe gaat het nu net mij?


Het is zaterdagavond en ik heb besloten om dit weekend door te brengen in Nijmegen. Aangezien het dit weekend Pasen is, zijn al mijn huisgenoten verder naar ‘huis-huis’. Dat betekent dat ik hier in mijn uppie in het huis ben en ik het vooral moet doen met me, myself and I. Nu is het zaterdagavond en aangezien er niets op tv is, en ik dus hier alleen zit dacht ik: tijd voor een update-blogje. Here we go! Continue reading

Help! Ik moet een nieuwe telefoon


Als ik ergens moeite mee heb, dan is dat het kopen van een vervangend iets met een relatief hoge prijs. Het vorige beviel goed, maar welke nieuwe keuze moet ik nu maken? Nou is keuzes maken sowieso niet makkelijk, maar het kiezen voor een mobiele telefoon valt voor mij toch wel onder het rijtje van dingen die ik het liefst zo lang mogelijk uitstel. Daar ben ik nu dan ook al aardig goed mee bezig, maar toch moet ik van mezelf nu al op zoek naar een nieuwe vervanger.  Continue reading

Help, een dagje naar de sauna!?

It’s not even a month into winter, and the cold temperatures have already crushed my spirits. Bundling up every time I leave the house, unexpected school snow days, a sidewalk obstacle course of frozen dog poop: I’m over it. I find myself dreaming of not just spring but warmth in any form. So a sauna is sounding particularly good about now. And besides the respite from the cold, there are a host of claimed health benefits from regular sessions. If a regular sauna session is too hot for you make sure to try out blaux personal fan.

And indeed, research has shown an association between certain positive health outcomes and regular sauna use. A 2015 study covering more than 2,300 middle-aged men in Finland found the more frequently a man took a sauna, the lower his risk of fatal heart disease and early death. The same group of researchers has also reported an association between regular sauna use and a lower risk of high blood pressure, and between moderate to heavy use of saunas and a lower risk of dementia, among other benefits.

One caveat, besides the fact that the subjects were all men, is that saunas are so ingrained in the culture in Finland that it’s hard to find anyone who doesn’t use them. So there’s no control group that used them not at all — only those who used them more or less frequently.

And with this type of study, it’s not possible to know whether it’s the sauna itself or some related factor, like the ability to afford time for frequent R&R, that is bringing the benefit. As Rita Redberg, a cardiologist at UCSF Medical Center, wrote in a JAMA Internal Medicine editor’s note accompanying the 2015 study, “We do not know why the men who took saunas more frequently had greater longevity (whether it is the time spent in the hot room, the relaxation time, the leisure of a life that allows for more relaxation time or the camaraderie of the sauna).”

Tanjaniina Laukkanen, an author of those studies and a researcher at the University of Eastern Finland, tells Shots in an email that the team believes both heat and relaxation are important factors. Heart rate increases with full-body heat exposure. That helps improve cardiac output.

Saunas also seem to improve the function of the blood vessels. Christopher Minson, a professor of human physiology at the University of Oregon, studies the effects of heat — in his case, hot water immersion — on the human body. He says that like exercise, heat is a global stressor, with likely a host of beneficial mechanisms throughout the body. He’s researching heat therapy for people who are unable to get the full benefits of exercise, such as people with spinal cord injuries.

This comparison to exercise doesn’t mean you should skip working out if you’re physically able to do it. Another study from Laukkanen’s team suggests that there are some independent effects of cardiovascular exercise and sauna use, and that the men who were in good aerobic shape and frequently hit the sauna had better cardiovascular outcomes than those who only fit one of those categories. Check out more about weight loss supplements from these resurge reviews.

So should we all be taking a regular sauna? Redberg’s 2015 editor’s note said that “clearly time in the sauna is time well spent.” She elaborated in a recent email to Shots, saying that that study and subsequent ones show an association between sauna use and some positive health outcomes such as lower blood pressure and possible relief from musculoskeletal pain and headaches. Saunas are among the relaxing and stress-relieving activities she recommends to patients, including massage, yoga and Pilates. She also recommends physical activity, especially walking.

Of course, there are cautions. People who faint or who have low blood pressure might want to be careful, or at least drink a lot of water before and after, which is good advice for all sauna-goers. If you have unstable heart disease, you should be cautious and consult a doctor first.

Wie ben ik online?


Het zonnetje straalt door de enorm vieze ramen van mijn kamer in Nijmegen. Die zullen nog wel even vies blijven, want, welke student was zijn/haar ramen eigenlijk!? De waterkoker staat aan en mijn rugzak staat half uitgepakt tegen het bed. Het is half 11 en ik ben net teruggekomen in mijn kamer vanuit huis. Mijn bakje met eten heb ik inmiddels in de koelkast staan (heel studentikoos, ik weet het), de vaas met bloemen heb ik aangevuld met wat water, mijn bureau en tafel eerst even afgedaan met een doekje zodat alles weer stofvrij is. Want, ik denk dat iedereen die op zichzelf woont dat kan beamen: stof is overal, altijd. Vooral als het lekker zonnig is. Maar goed, met al mijn goede bedoelingen heb ik mijn laptop opengeklapt, muis geïnstalleerd en naast mij liggen: mijn schrift voor samenvattingen, mijn ‘to do lijstjes’-schrift en de pastelkleurige markeerstiften al klaar. Snel eerst even mijn mail checken en dan ga ik beginnen.  Continue reading

Things that made me happy in – Februari


Hoewel de helft van februari voor mij enorm doorbijten was, had de maand ook veel geluksmomentjes. Het is dan ook veel leuker om daar nog eens bij stil te staan en daarom deel ik die dan ook graag met jullie! Het zijn er, ondanks dat de maand zo kort was, (en dat ik het enorm druk had aan het einde van de maand) eigenlijk nog best wel veel! Let’s go! Continue reading

Allen Texas Marathon

Why I decided to run two marathons two days in a row:

I wanted to qualify for Marathon Maniac status in 2013 (three marathons in 90 days)!

I heard about MM from Angie talking about them on the Marathon Training Academy podcast and thought this was the group for me!

So I signed up for three races in 90 days:

  • Rock and Roll Marathon San Antonio in November
  • The Dallas Marathon in December
  • New Year’s Eve Marathon in Allen, Texas

But when the Dallas Marathon cancelled due to the ice storm, I was in a bind. Without that three marathons I couldn’t reach Maniac status. So the best way to accomplish this was to run the Allen Double Marathon -two full marathons back-to-back! The upside is this qualified me for the Iridium level of MM (#8433) and I got some pretty cool hardware to go with it (see bottom of post).

How I Ran a Double Marathon

Day 1:

Day 1 was pretty simple and routine for me – two cups of coffee with coconut crème and a banana. During the race, I had a banana and two salt sticks at mile 13, and the same at mile 19 ½. While my fastest marathon is a 4:09, I was not planning on “racing” – just keeping the pace strong. The goal was to finish under 4:30 and feel strong the next day! The only challenge I had was around mile 21/22; my stomach felt stiff, not like a cramp, but more like bloating. I wondered if the 2nd banana was too much. I finished strong, never stopped and had plenty of energy. I grabbed some water at every aid station (1 or 2 cups) and refused the Gatorade. Check out this resurge review for improved training results.

For me, day one mentally was kind of a training run at a faster pace. I felt good throughout the race and there were not many challenges except for the stomach discomfort at mile 21/22. My focus was just to finish strong, and feel well enough to come back and do this again. The course was a fairly flat “out & back” that you ran four times. There were three waters stops and a bag station. The bag station made it easy for me because I did not have to carry anything with me during the race.

It was so great to see all the other runners, you got to see them many times with the out & back. There were a lot of Marathon Maniacs and Half Maniacs there wearing their bright shirts; you could tell they loved this type of race event.

That afternoon I had a “fat” green smoothie (spinach, large avocado, chia seeds, coconut milk and berries blended up in a Vitamix®) and Mexican food for dinner with plenty of grilled veggies. While I was certainly sore, I would say I felt pretty good overall.

Day 2:

Day 2 was about the same, except I ate the banana closer to race time (I felt a little hungry at mile 8 the day before). I also had an almond nut butter packet and added extra coconut oil to my coffee so I could top off the fat stores. During the race I stayed on plan – one banana at mile 13 with two salt sticks. At mile 19½ I decided to skip the banana, had the salt sticks and grabbed a Honey Stinger instead. I took in tiny amounts of the Honey Stinger (sugar trickling) every few miles and finished it off at mile 24. I also only had water again at the aid stations. It was not hot so I did not need to take in much water.

I felt about the same with a little extra soreness at the start. I started slower than the previous day, although I loosened up quickly and felt strong for the first 20 miles. After I made the last turn my mind quickly had thoughts about it being the final loop. I had run this course seven times already, the wind was still strong, the course thinned as the half marathoners finished up and there were just a few of us out on the course. Even the camera folks went home! I did run into a few half marathoners still in the race; their strength and determination to run this race was encouraging to me. I thought “if they could still be out here for this long – then so can I!”

As I got to mile 21, things slowed way down. I just felt I did not have the strength to keep up the pace. I walked more and just took it easy. My thoughts were “run when you can” but do not force anything. This is when the inner strength played a key role in moving me forward. I never wanted to drop out or quit, that was not an option . . . it just became about finishing the race and completing my goal!

Due to the lack of training for this type of event, I just did not have as strong of a foundation as I would have liked to have had. My training did not include long runs that were back to back, but I was able to run the last mile all the way in! While the 4:44 time was not a record (my goal was a sub-5 hour for day two), it was faster than my first marathon when I was 25, so I felt pretty good about it not being my slowest race.