Dani Fit and food

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Amstelveen
Dani Fit and food

lifestyle coach. I offer the option to assist in creating a healthier lifestyle.

This can be only by the means of sports or an evaluation and a possible adjustment of the eating pattern.

09/06/2026

Hip thrusts can be done in various ways. You can use a machine, dumbbells, resistance bands, body weight, barbell or the smith.
Initially I started at the machine cuz setting up the barbell was a workout on its own 😏. But since I kinda stagnated on the machine, I moved to the barbell. But again.. the setup. And then one day all the barbells were all taken.. so the Smith it is. Easy in set up.. well, with the plates.. wiggling myself in position is still a bit of a challenge. But once I’m in, I’m good to go.

There are definitely more ways to skin a cat. Play around and find the way that works best for you, your goal and your physique. You may even change along the way. And that’s okay, as long as you are consistent and keep working towards your goals 💪🏻

03/06/2026

RDL’s and shorts don’t really match..at least if you want to walk around with something that looks like carpet burn in your legs 🙄. Since the bar is ‘sliding’ down the leg, it creates too much friction for comfort. Which got me really, really frustrated.
Introducing the solution: oil. Baby oil or, in my case, massage oil, really helps move the bar. Do keep in mind to wipe the bar after use for the next person 😉

Thanks to .vanr for this helpful tip. Now the frustration can be totally focused on the weights and ex*****on 😆

31/05/2026

Immensely proud of my client who was able and willing to keep working out during her entire pregnancy. She’s been able to keep it very consistent and has had no issues all the way. I remember the day when she told me that she was pregnant…Time really has flown by.

She’s due pretty soon now so chances are, today was our last prenatal session. Excited with and for her, for the next phase 🐣

21/05/2026

When I started my journey to becoming as strong as possible I already had some years of strength training behind me. I followed several programs from different apps. It worked, sort of. But I wanted more, I knew my body was capable of more. I didn’t want to be skinny, I wanted to be a powerhouse.

I learned along the way. I know now.. The journey is not really a sprint, it’s a marathon. Kinda challenging for someone who is impatient at times. I see the weights I lift go up; cool. But I get frustrated when I don’t see the muscles visibly growing, the ‘bulging biceps’.

At a certain point I had a vid made of an exercise I was doing. I saw my back. Stunned. I finally saw. This is where all my hard work is visible.
Being patient, consistent, working hard, even when it feels like nothing is shifting, pays off. Always.

Stay consistent, have faith. You’ll get there.
As for me; I’ll remain impatient at times..but I’ll keep going..as I said before, I’m not done yet

07/05/2026

At a certain point there will be a restrictive factor. It can be lots of things. In the case of my goodmorning it ended up being ‘grip’. Holding the bar at the right position (so without giving myself a ‘shave’ 🙄) with the weight I tried to move, ended up being too much for my wrists.
This doesn’t mean it’s a bad exercise for me.. I decided to try the exercise on the Smith. This way I could maintain more control and grab the sides of the Smith for stability. With the barbell I stopped at 72,5kg - with the Smith I’m slowly but surely getting at that weight again. More stable, no wrist issues and thus more safe.

04/05/2026

Time to switch the warm for the cold breakfast 😁
This takes about 10 minutes to make.
- frozen mixed fruit
- banana
- creatine
- protein powder
- chia seeds
- liquid like water or milk

Mix everything well in the blender, top with granola or muesli of choice and some berries (maybe some other things as well, up to you) and you’re good to go 🍴

02/03/2026

I ws scared.
Scared to go heavier then 60kg. My lower back always acted up so 60kg was my max. Or so I thought. Over the last 15 months I’ve worked my way up to 100kg. Didn’t think-ever - I would be able to lift as much. Yet, fast forward to today. 10 reps. 100kg. Can my ROM be better? Sure. But I’m moving that bloody barbell. Now that I know I’m capable..
We’re stronger than we think.. so go for the goal. You got it 💪🏻

14/02/2026

It’s the season of comfort food 😍

It doesn’t have to be that difficult to get comfy, nutritious food on days when it’s rainy and cold. One of my favourites is a noodle miso soup.

Cook your noodles in a miso broth and then add some veggies. Fry some tofu in a pan and then put in a bowl. Add the broth/veggies/noodles and sprinkle some fried onions over the top.
It doesn’t get easier than this..

12/02/2026

A little more than a year I’ve now been working with .vanr to find my max capacity in strength.
I trained frequently already, but I wanted to see how far I could get with some support from another trainer.

So far I’ve been able to increase weight in practically every exercise we’ve planned. Some are more challenging than others. And those are also just slightly more rewarding if I add yet more weight to it.

After bulking for more than a year I’m currently in a mini cut - reasons why I’ll share in another post. Strength is still increasing. Trust me, I’m far from done 😉

11/01/2026

Want a quick but nutritious meal? Preferably something tasty? 🤔

Wholewheat wraps with veg and protein will hit the spot.
You can use chicken or a meat substitute (I love the mince hack by ) and just cook this with some veggies. Add some spices and then fill the wraps with the mixture. Top with some shredded cheese and sauce (I used ) and you’ll be eating in no time 😋

Adres

Amstelveen

Website

https://danifitandfood.com/

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