It is now already more than 1.5 month since I ran the Rotterdam Marathon

It is now already more than 1.5 month since I ran the Rotterdam Marathon. And I must confess that I have not run since more serious distance ;-). However, many shorter pieces and always as warm up before strength training, but there 's remains therefore better for it. No idea which actually. Which 42.2 kilometers have fallen with me, the recovery has gone well and I have not even bales of running. I'm just glad to work with weights lately. Did you know that strength training just works very well for runners? I have also noticed it myself several times with that crazy leg injury from me. Especially core stability training works well! These are my favorite exercises.

 Core plank final

Shelves with that bite!
Shelves always seems so easy, does not it? Until you do it yourself. I'm not a minute planker I can tell you ;-), but this exercise is there by default at me. The fine on boards is that you use your whole body; almost every muscle is committed to. Behold the reason why it's so spicy. A nice variation on the usual shelf is sideways. Basically the same, only your support but on one foot and elbow. Raise your other arm outstretched in the air; that helps to keep your body tightened.

 Core diaphragm final

Buttocks tighten it!
In this exercise, there are two options: the more static version where you just lift your hips up and tighten your buttocks. Not only good for your core, but also for nice tight butt on the beach 8-). If you do want a little more work on your core stability, you can extend the same exercise with your legs one by one to lift and hold the 15 count. May seem easy, but it is dirty to. When I worked with core stability training began this exercise for shit me; I was so unstable as hell. This exercise allows your core really stable.

 Core abdominal

Good old abs.
In all variations and exercises. Always good. Also for your core, because it is of course not only on the back of your body :-). Mind you with training your abdominal muscles that you continue to excite them. 4 times a week doing exactly the same tunes will stop working at any given time. Therefore it is good to vary in both exercises as numbers.

In less than a week I'm in Africa 8-). Yoohoo! As I recently wrote , this is a slightly different journey than normally. Also because there are a number of issues in advance had to be arranged. Visa for Rwanda permit for the mountain gorillas in Uganda and at the last minute also went extra vaccinations for a walk with chimpanzees. The past few days I made the final preparations:

 Uganda preps 1

Handy stuff.
Well. Basket full at Etos and Kruidvat :-). Just those handy things; minis, Labello, acetaminophen and some food. The latter should never forget that. I'm just which Elizabeth Hurley from that Snickers advertising. If I do not eat too long I get itchy and I'm not very nice anymore. What better strips and Fast Freddy's note so but.


 Uganda preps 2

Yo baby!
Look at me with that hat :-P. I was still looking for a new hat. Like I always sit when the sun shines brightly. I love not only of caps with a big mark on it and light colored cases are not very useful if you backpackt. I found this simple cap at H & M. However, in the men's department, but who cares ?!


 Uganda preps 3

But blogging!
As a child I was always with a notebook and pen around. Write, write, write. Now Trip Girl increasingly beginning to be, I was looking for a small book where I can lose some practical things to share with you ;-). Cost of a small tour, experience at a hostel, fun facts of a particular village; those kind of things. HEMA I found this cute little book. Inside the backpack!


 Uganda preps 4

Nice walk.
Ok, not sexy. I know. But what walk my new sandals from Merrell heeeeeeeerlijk. Until now I always have my year old Teva's walking around, but it was about time for a new pair. By chance I heard of this brand. Despite being obviously still not Blahniks, you see that they are trying to give these sandals a little feminine touch. Well. I am in any case wonder how they walk in Uganda!


 Uganda preps 5

Forest Walk with chimpanzees.
Ow this is really great! Namely, we literally go hiking with small chimpanzees. Not just the jungle and hope they ridicule you, but really holding hands walking :-D. In the Victoria Lake is Ngamba Island in Uganda; an island where about 42 chimpanzee orphans live. The young ones let them integrate slowly into the larger group by making a so-called forest walk with them in the morning. And so we come into the picture. Here we only have some extra vaccinations and stamps needed; fixed it!

Those were the final preparations. Now I'm going Sunday clothes to pack up, here some washing and Hatsa: I'm ready! Next week is a bit hurry up on my work so that's why I'm all nice idea would have done. Keep you posted!