The Kayla Itsines bikini body challenge

Have you heard about Kayla Itsines yet? She’s from where the kangaroos are from. You know that place, they call it down under… Yeah that’s right, Australia! Well, this female fitness hero has compiled a Bikini Body Guide which we checked out. 

Training guide

This is serious business! Kayla knows what she’s talking about. Not that we expected differently of course! Her training guide consists of very diverse circuits which you have to do 3 times a week for about half an hour. We can do that! Right? There are 51 different exercises explained in the guide, amongst which our beloved squats, leg raises and burpees (not so beloved).

Eating plan

Looking at day 1, I see that we start with a bowl of oats (yummy!) and the first snack consists of veggies and peanut butter! I like this already. You eat 5 times a day and dinner often includes brown rice, chicken, feta and quinoa. Things we love!

However, the lunch does require a lot of food prepping. Unless you have access to a kitchen the entire day, you would do good to prep everything in advance. This can be time-consuming, but in the end it should be worth it! Check out the transformations of Kayla’s clients – it’s really amazing. I want that!

Starting this Monday, the #FITGIRLCODE team will begin with the Kayla Itsines Bikini Body Guide for the coming (at least) 5 weeks, but hopefully we will last throughout the entire 12 weeks. We will take some before pictures so we can compare in the end… Maybe one of us will dare to share her progress picture, so keep an eye on our Instagram!

Is anyone joining us in the Kayla Itsines Bikini Body Challenge?

 

Want to be a Fit Girl?

Becoming a Fit Girl can be hard and difficult and progress is always slow. Sometimes you will want to cry, and you will think more than once: “Why am I doing this to myself?!”. But remember, slow progress is still better than no progress. You are trying to change your lifestyle and that alone is amazing already. We are proud of you for starting that journey! To help you figure out which way to go, we have set up a 10-step plan that will help you to achieve your ultimate goal and become a Fit Girl!


1.  Our golden rule: cut the crap!
It’s time to get fit! Cut down on artificial sugars, start drinking water and green tea, quit the weekly junkfood. Treat your body like a car – it needs the right fuel so it can work at its best capabilities. Becoming fit is 80% due to eating the right foods, and only 20% to exercising.

2. Love yourself for who you are. Do not see you your body as something that has to be changed, but as something that can be improved. You are amazing just the way you are, never forget that!

3. Set up a foodplan. It’s not about eating less, it is about eating healthy. Setting up an eating  plan can help you prevent impulse eating and gives you an idea of what groceries to get and helps you to keep up a healthy lifestyle. For inspiration, check out Aranka’s and Chris’ food log. Or make your plan using our Breakfast, Lunch and Dinner recipes.

4. Eat that damn chocolate! Allow yourself to have cheat days. Your willpower is like a muscle, and needs to be stretched and relieved in balance. If you deny yourself any kind of treat for two weeks straight, one day you’ll end up going crazy and splurging on everything bad within your reach. You have been working hard, so treat yourself every once in a while, you deserve it!

5. Participate in one of our monthly challenges. They can help you to exercise regularly and gain some experience with what you do and don’t like. Plus you’re not participating alone, there’s an entire community doing this with you!

6.  Start excersing regularly. You don’t have to start by doing this 7 times a week. When you just start to work-out, 2 or 3 times a week is enough. Moreover, 7 times a week is probably gonna kill you if you’re not used to working out. Also, try to find a sport that you like. You can do this by trying out different sports and see which one you enjoy the most. It’s all about having fun, not about punishing your body. Try yoga, rollerblading, combat sports, really, there are so many fun sports out there for you to try out!

7. Find yourself a BFFF (Best Fit Friend Forever). When working out together, you will definitely be more motivated than when working out all by yourself. For example, when you don’t feel like going for a run, you still have to go, because you can’t let your BFFF down. Exercising is so much more fun if you do it together!

8. Buy some pretty work out clothes. New clothes can motivate you to start working out; they don’t deserve to gather dust in your closet, but to be worn with pride. And of course you look stunning in them. And no worries, those clothes do not necessarily have to be expensive, there are plenty of brands out there that fit your budget.

9.  Set yourself some goals. When setting goals try not to focus on what number you desire on the scale, but try to focus on getting fit and feeling healthier. Muscles weigh more than fat, so that number doesn’t mean anything. For example, you could say that in three months, you want to run 5km in half a hour without gasping for air. Make sure you set realistic goals – nobody expects anything from you but you. You should already feel proud that you are trying to change into a Fit Girl. And don’t forget, even if you’re running like your old granny, you’re still beating everybody on the couch 😉

10. Forget the scale, make progress pictures. And no you do not HAVE TO post them on the internet. It’s just for you, because us girls, are very visual and need a reminder sometimes. The scale is an evil little liar and is not intelligent enough to see the difference between fat and muscle. Progress pictures give you a very clear view how how far you have become. Only the first one is the hardest. After that, you will be very happy you made the step!

Also, don’t forget to follow us on Facebook,Instagram, and Twitter for your daily dose of motivation. We are an entire community going through the exact same stuff as you, so why not help each other and go through this journey together!
YOU CAN DO THIS!

 

What is clean eating?

We talk a lot about clean eating. But what exactly is clean eating? I have seen so many nice recipes, but as I am a person who doesn’t know anything about how to eat healthy and trends in the eating business, I just didn’t have any clue what it meant. Therefore, I have collected some information in the wonderful world called internet to help you and myself understand what clean eating is.

At first, I got kind of confused since there was no clear definition of clean eating. But as I dug deeper and deeper, I finally found out the basic understanding of it. Turns out, it’s not so difficult after all.

Alright, so what is it?
Clean eating is eating food in its most natural state. It is all about simplicity and keeping it natural. This means that clean eating doesn’t involve food that is processed (a lot of E numbers), food with a lot of bad fats, food with preservatives (keeps the food from rotting), food with added sugar, or food that you changed a lot from its natural state while preparing your meal (for example, cooking your carrots while melting cheese on top of it while at the same time pouring gravy upon it. Of course this is a really gross example, but just to make things more clear ;)). Instead, the whole philosophy behind clean eating is that you eat your products in the most simple, fresh and natural state as possible. This also means that making healthy cooking choices are part of the deal, because you want to keep the food as original as possible.

According to some researchers, many health benefits are connected to clean eating. Sleeping better, having more energy and experiencing a better mood are some of the benefits that are paired with clean eating. That sounds quite positive.

I honestly have to say that after this information, I would like to try some clean eating myself. It doesn’t  sound that difficult. Aaaaaaandd I will start by trying this recipe at home. I LOVE CHOCOLATE BROWNIES!

If you want to try clean eating, check our articles on Fitgirlcode.com and learn how to make a chocolate mug cake, a strawberry coconut milkshake,  french fries, cauliflower pizza, or many other stuff. And to help you even more, here are 6 healthy tips on how to start eating clean.

What about you? Do you want to try it sometime?

 

30 Day Booty Shorts Challenge

Hello July! It’s a new month so that means we are starting our fourth challenge! We’re so happy with all the results of the previous challenges and of course your amazing effort and responses. So this month we’re kicking it off with the 30 Day Booty Shorts Challenge, and we invite you to join us! 

WHY YOU SHOULD JOIN US
There are so many reasons you should join us: it’s helps you get fit (obviously), you train yourself to be disciplinairy, it’s great for your self esteem and also, when you repeat something for 30 days you subconsciously teach yourself to add a certain routine to your lifestyle. So it makes it easier to work out! Ain’t that awesome! 

AND HERE’S HOW…
We have made a schedule where you can see what kind of exercises and how many you’re supposed to do throughout the month. Aranka is going to show you how it’s properly done.

1. Squats
Y’all remember the squats from our Squat challenge? Well, we’re bringing them back Instructions: Straighten you back // Keep your shoulders down // Stand with your feet slightly wider than hip-width apart // Make sure your toes are slightly pointing out // Lower your body down and back as if you are sitting down into a chair // Keep going until your thighs are parallel to the ground (or as close to parallel as possible) // Make sure your knees do not pass over your toes // Keep your abs tightly activated to ensure a straight spine // Rise back up slowly.

#Fitgirlcode_instructions-Squats

2. Donkey kicks
Kneel down on an exercise mat or towel // Use your hands to support your upper body // Lift one leg up and kick it straight in the air (upward) // Try to kick as high as possible // Lower your leg until your knee is just below parallel to the floor // Repeat the kick on the opposite leg. 

#Fitgirlcode_instructions-Donkey-Kick

3. Lunges
Place your feet approximately at shoulder width and step forward with one foot // Inhale as you flex your right hip and knee while keeping your knee pointed in the same direction as your foot // Keep your torso upright as you continue to bend your right knee until it forms a right angle and your left knee is almost touching the floor. Ensure that your right knee does not extend beyond your toes // Come back up till both legs are straight and repeat.

#Fitgirlcode_instructions-Lunges

 

THE 30 DAY BOOTY SHORT CHALLENGE SCHEDULE

Schedule-6600x400_Booty-Short-Challenge

Remember, this is YOUR challenge so try doing what you can do. Do not overdo it. You can challenge yourself, but try to do it wisely. It’s always better to get to your goal, even if it takes you longer than a month. The most important thing is that you get to your goal!

So, are you with us? Let us know and don’t forget to tag #FITGIRLBOOTYSHORTS on InstagramFacebook and Twitter, we always love to see your pictures!

HAPPY WORKOUT!