Running

A big part of triathlon is running.

If your run was good or not can totally change your whole result. Often, bad swimmers but good runners are better than good swimmers but bad runners. 

It's important to have a lot of energy at the end of your race. Even if you had a great time on the bike, a good runner can  be at the finish line in front of you! 

So you really have to improve your stamina, endurance and all that, especially if you're a triathlete.

I'm pretty young so my training plan is, of course, not the same as an adult's one.

But you can do this program as a circuit if you don't feel like you did everything you could.

1) warm-up as long as you feel comfortable with and you feel prepped for your workout. Slowly jog, in a pace in which you can easily talk, for ca. 10mins. 

2) stability

3x

- 1min forearm plank

- 1min side plank (each side)

- 1min holding hip lift

3x

- 1min bicycles on your back (slowly!)

- 1min "swimming" on your tummy

- 1min slow side crunches

- 1min alternating superman 

3) Running ABC

3x, 30-50 meters 

- skipping 

- butt kicks

- high knees

3x, 20 meters

- side hops, but slowly moving forward 

- one-leg jumps right

- one-leg jumps left

4) The actual training

3x

- 300 meters

- 200 meters

- 100 meters 

- 50 meters

Run these short distances as fast as you can but still can breathe and don't push too hard! 

I hope you can begin your running training with this little workout and I hope you have fun doing this. Please tell me if you like it and if you improved your time a tiny bit! 

xoxo

Candice Swanepoel's Beauty Tips

I'm going to post some of Victoria's Secret Angel Candice Swanepoel's makeup tips and tricks.

Candice says she's pretty neurotic about keeping her skin clean. She washes her face with rosewater spray in the morning and uses a rich moisturizer and sunscreen every single day.

At night she would do the same as in the morning but she switches to a richer moisturizer because of her dry skin and applies an eye cream to care for her eyes. She really likes products that hydrate the skin, especially in winter.

She gets her hair trimmed once a month from people she knows, like Rebecca Forecast.

Candice loves to try new products for her hair that moisturize and repair - sometimes she sleeps with hair masks and never ever blow dries her hair after she coloured it in the salon. 

She said she doesn't wash her hair too often - to keep in the natural oils she rinses her hair with water only. But when she does use shampoos, she likes Moroccanoil and Victoria's Secret So Sexy hair products, which, as she promises, smell amazing.

For makeup, Candice likes a clean lid with a black eyeliner and lots of lashes. She never uses much eyeshadow - she prefers to focus on her skin.

On her lips she doesn't wear much colour since, as she says, they are red naturally. For lip liners, she likes Velvet Matte lip pencil in Dolce Vita by NARS and Victoria's Secret's lip liner in Nude and Ginger Spice. Sometimes Candice uses Victoria's Secret Makeup Perfect Lipstick in Sweet Nothing because it's close to her natural lip colour.

On her nails, Candice often wears Essie's Mademoiselle since it's natural. She isn't allowed to get neon shades at work although she always wants them.

She only wears blues or turquoises on her toes.

For perfume she loves Victoria's Secret's Bombshell because it's classic. But often she just uses jasmine oil or switches fragrances depending on her mood.

Candice never leaves the house without her Palmer's Cocoa Butter Lip Balm.

Her secrets to staying young and beautiful are healthy eating, a positive attitude (which is also important for a VS Angel!) and low stress levels.

Candice drinks much coconut water and uses many products that exfoliate and hydrate the skin. She also washes her makeup off right as she gets home because she has makeup on everyday for photo shoots. 

Her mom taught her that someone can't be too young to take care of their skin!

That were Candice Swanepoel's beauty secrets. I hope you liked this post and probably you'll look much better when following those simple tricks!

My Fitspiration...

is Candice Swanepoel.

She's a gorgeous supermodel and the main face of Victoria's Secret.

She's got such a beautiful body - when you see it, you directly want to go to the gym!

Isn't she inspirational?! Candice for VSX

Manicure heaven!

Hey guys!

Look what I found - a beautiful and sweet nail art design from cutepolish!

It's not hard to achieve this pretty look.

1) use a base coat

2) apply two coats of a white nail polish (for example essie's 'blanc')

3) put any colour you want on a makeup sponge

4) dab it onto the nail to create a course

5) repeat step 4 two more times to intensify the colour

6) use the regular nail polish brush to just paint the tip of your nail

7) use a top coat

8) use a dotting tool to create white alternating dots all over your nail

9) use a top coat to finish!

Or simply watch the video: http://youtu.be/DRj_fvNfn6c

The Clean & Lean Diet

My inspiration...

...is Rosie Huntington-Whiteley. I think she's the most beautiful woman on earth.

Rosie at the 'Transformers 3' premiere

 She has a gorgeous face and the perfect body (which already got her an Victoria's Secret 'Angel' contract and the 'Burberry Body' ad campaign in which she wears nothing but a trenchcoat). You probably also remember her from the blockbuster 'Transformers: Dark of the Moon' in which she stuns as Shia LaBoeuf's girlfriend.

Rosie for Victoria's Secret

But - you guessed it - this dream figure doesn't come from sitting on the couch and eating chips. In fact, it comes from this diet everyone's talking about and which Elle Macpherson, Hugh Grant and Molly King also follow. It's called Bodyism or the Clean & Lean Diet by James Duigan, celebrity trainer. His philosophy is not very complicated basically: cut out caffeine, refined sugar, alcohol and processed foods (or short: CRAP) from your diet. 

Elle 'The Body' Macpherson on the cover of fitness

Once a week, you are allowed to have a cheat meal - not a cheat day! - to keep on track.

This diet is paired with a short but effective workout which burns fat and strengthens your core muscles. It lasts about 15mins. 

On James's website you will find simple and short moves that tone your body from head to toe, and recipes (for example: Rosie's Lemon Roasted Chicken or the Bodyism Pancakes).

James also wrote many books focusing on his famous diet, 'The Clean & Lean Diet', 'Flat Tummy Fast' or 'The Clean & Lean Cookbook'. 

In those he explains his philosophy, gives you useful tips, shows effective and short workouts and yummy healthy recipes.

You will also find many pictures of James's wife Christiane (she's 5'5", not supermodel-tall, and has a great body!) whom's figure is as inspiring as Rosie Huntington-Whiteley's and Elle Macpherson's for the average, not-that-tall woman.

Christiane Duigan

I read his book 'Flat Tummy Fast' and I understand his thoughts very well. The book also includes the '6 Day Tummy Transformer' in order to get you ready for big events in no time.

It's definiteley not hard to live without sweets for me. In fact, you feel so good and healthy when you don't eat that CRAP all the time!

James and Christiane Duigan

I think it's worth to try it. Visit bodyism.com for starter tips or buy one of his books, which cost about £15, at amazon!

Rosie Huntington-Whiteley modeling for her own lingerie collection 'Rosie for Autograph' at Marks & Spencer.

Welcome!

Hello guys,

This is a new blog where I'll post everything from fitness tips, fitspiration pictures (everything from muscular girls to Victoria's Secret Angels) and my favorite workouts to beauty tricks or new products to health and wellbeing advices.

I'm a 14 year-old girl from Germany and I hope you'll like my posts. 

I'll try to mix it all up and maybe you'll find tips and tricks which will help you feel better about your body! Maybe you'll be like, "a fourteen year old girl has no idea about a healthy lifestyle", but - yeah, I'm a triathlete, tennis player, kickboxer and yogi - I'm an aspiring personal trainer. 😉 I really want to become one and it's my dream. I also know pretty much about health and exercise, so just feel free to ask any questions. Of course I don't know everything and I don't have any serious education yet. But maybe I can at least inspire you to live healthy, feel good about yourself and become fit and beautiful!

xoxo