The Coregasm Phenomenon

There’s been some whispers circulating the gym lately about a recurring phenomenon amongst women while working out.

This usually occurs behinds closed doors (emphasis on the usually), which is what creates the little commotion around the unusual timing of this ‘situation’ at the gym. Guessed it yet? Yes ladies, I’m talking about an orgasm. At the gym. And it’s all very real.

The term that has been given to this occurrence is coregasm, and it’s basically an exercise induced orgasm (EIO). These are usually triggered by abdominal exercises, and the more reps (buildup), the stronger the intensity of the contraction. While reading a few articles about it, I realized I was also scanning through my mental repertoire wondering if I had ever gone through it. But I soon came to terms that if you’re like me and you think you might have encountered this feeling once, then I think the same rule applies as outside the gym:

If it wasn’t memorable, chances are it didn’t happen.

To really grasp your head around what it is that happens at the time of contraction, Victoria Zdrok, a sex therapist and author of The Anatomy of Pleasure, provides a scientific explanation for it:

“A lot of women require a buildup of tension in their legs before they can achieve the release of orgasm. So, when a woman exercises, the release of endorphins and dopamine, which are necessary for orgasm, combined with the tension in the abs and lower extremities, can cause the clitoral stimulation that is needed.”

Coregasms show that there are two types of women in this world: those who actively seek out for workouts to enhance them (A), and those who feel self-conscious about the untimely situation (B).

If you’re in group A, there are endless possibilities for you. There are several books and workout plans with names such as “Coregasm workouts”, “The best workout ever” or “How to have an orgasmic workout”. But if you’re in group B and the gym is just not your setting, then I suggest you lookout for how many reps you do around these exercises, although this might come in handy for girls in the first category as well 😉

Abdominal exercises (being the most common cause):

  • Hanging straight leg raise
  • Hanging side crunches
  • Invisible chair position
  • Single-leg plank
  • Arm pull-over straight leg crunch
  • Medicine ball blast
Source: www.womenshealth.com

However, a few surveys have shown these sports to cause the same effects on many women (in order of most to least frequent):

  • Weightlifting
  • Yoga
  • Biking
  • Running
  • Hiking

 

And there we have it, the coregasm phenomenon debunked for all you Fit Girls out there.

Almond Calamari

A while ago I had a dinner party with some of my friends. We had a theme and it was “North-Spain-Pintxos-night!”. Pinxtos are tapas from the north of Spain and one of the most popular Pinxtos are calamares. Deliciously deep fried squid rings… nomnom You can not  have a Pinxtos night without calamares!

Squid is a very healthy and nutritious fish. It’s rich in protein and it has mere 75kcal per uncooked squid. According to EPA reports, squid is one of the fish that contain the lowest content of Mercury. Mercury is the chemical nature element and it is not very healthy to eat. Ansjovis, clams and catfish are safe too!

The batter
Normally the batter for the fried calamares is made with cornflour or wheat flour. I had a huge pack of almonds and came up with the idea to try to make them with fresh grinded almonds. Below you can find the list of ingredients and the prescription how to cook the calamari.

amandelmeel

Pinxtos. A typical snack of the Basque Country and Navarre, “pinchos” consist of small slices of bread upon which an ingredient or mixture of ingredients is placed and fastened with a toothpick, which gives the food its name “pincho”, meaning “spike. Other snacks considered as pinchos are fried calamari or fried croquettes”

Almond Calamari. What do you need? (for around 4 people)

– 0.5kg of raw squid rings

– 200 gram of  raw almonds or almond flour

– Salt

– Pepper

– 1 Egg yolk

– 50ML of beer

– 50ML of olive or vegetable oil.

Yes, girls you read it… Beer. One of my friends told me that in Greece they add beer to The batter which makes them taste extra tasty. I thought she was crazy but I have to admit: they tasted fantastic! But they are perfectly fine without too 😉

How do you bake them?

Mix the egg yolk, almond flour and beer in the following order in a deep bowl. Add more almond flour until the batter gets nice and thick. Add salt and pepper for flavour then mix the squid rings well with the batter.

Take a deep frying pan and pour the olive/vegetable oil in the pan. Heat the oil as hot as possible then place the calamari in the pan. Keep an eye on them but don’t turn them around too fast (make sure the batter is nicely attached to the squid). The calamari are ready if the flesh is tender and the batter crispy golden brown. Put some kitchen paper on a plate. The paper wil suck up all the oil.

To add a little flavor to this delicious snack you can make your own cocktail or yogurt-garlic sauce. A pinch of lemon also does the trick! Bon appetit!

 

 

 

 

3 easy tips for a healthy relationship with food

It’s been a very busy few months over at Healthy Beautiful Me – my personal health and fitness website. I’ve been spending lots of time getting creative in the kitchen and writing my healthy eating guide.

Beating disordered eating and illness through good food
After playing around with my diet for years, suffering from disordered eating, IBS, CFS and food intolerances, I finally decided to make health my priority. Eating the right foods and adopting a healthy lifestyle was key to this and the foundation behind a happy, healthy and nourished life. Healthy Beautiful Food, my new book, is ultimately the outcome of my experiences. A book that gives you all the recipes you need to create a healthy eating food plan, alongside healthy eating tips, facts and nutritional advice.

The book itself features all the recipes I use to create my monthly food plans and offers vegetarian alternatives for each meal, as required. It’s not so much a diet plan in the traditional sense of the term, but more a healthy lifestyle handbook, which you can follow long-term to look and feel your best.

Nourished life image

Three healthy food habits

In this blog, I wanted to share an excerpt from the book with you. The three tips on the next page are just some of the nuggets of advice I share in the book in the section that looks at maintaining a healthy relationship with food. I hope these tips alone can help you to re-assess any poor eating habits and give you a taster of the material I cover in Healthy Beautiful Food.

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How personal training got me hooked to working out again

There’s one conclusion to all that’s happened to me since January 5th: I’m hooked to working out again! Never thought I would actually get annoyed by the fact that my personal training got cancelled because our trainer got a flu or I suddenly had a work-thing during the evening. But yes, it happened…

esther2

These last couple of weeks I had been busy with everything but working out. An early-booked concert, a trip to Lisboa and a sick trainer, but in the end I got so restless I took a bootcamp- and a boxing class. This was kind of a miracle: I didn’t even think about lying on my lovely couch all night, plus this bootcamp class was the easiest one I’d ever done so far. All because I got so much fitter and that makes me pretty proud of myself!

esther3

Our main goal during the last weeks was endurance and conditioning, taking care of fat burn and getting lean. I never did Crossfit training (in this case WOD’s) before, but I liked it! Its all about rehearsing a combination of two or three exercises as fast as possible. For example: 20 sit-ups, 20 burpies and 20 box-jumps for 10 minutes, counting ’rounds’. Although I love Mr. Boyfriend, we both got competitive which made us work even harder. I turned out to be faster but I did cheated a little: he did an extra push-up inbetween his burpies where I didn’t 😉

esther1

Minor detail: when I stepped on the scale again, I gained 1,5 kilos. Although I know its because of muscle weight, there’s still this little voice in my head telling me I should’ve lost it… Could that be a girl thing or is it just me?

By the way: instead of red roses or a box of chocolates, my Valentine’s present was a complete new sports outfit, how cool is that? New week, new outfit, new motivation… Let’s go! Follow my journey on Instagram!

Going insane with Insanity MAX:30

“The craziest 30 minutes of your day”. That’s the headliner of Insanity MAX:30. Have you ever heard of Insanity before? When you have you know what I’m talking about. When you don’t you better prepare yourself for the worst 30 minutes of your life. 

A year ago I did the regular Insanity program for two rounds (that is 120 days in a row). Call me crazy but I loved it. When I heard about the new MAX:30 programs my first comment was “30 minutes can’t be worse than 120 days”. Guess what: me and my big mouth were wrong. It is worse, it’s hell but I’m totally hooked.

“Twice the sweat in half the time”
Every time you do a MAX:30 workout, you go as hard as you can for as long as you can. When your lungs start to feel like sandpaper and your muscles are begging for mercy, that’s when you take a break. You write down the time you MAXED OUT (by minutes) and get right back in to finish your workout. Sounds quite challenging right? Believe me, IT IS!

“Keeping the core tight!”
This is all I hear when I push the play button. There is this guy called Shaun T and together with his army of ripped people he shows and tells you what to do during those 30 minutes. He guides you through his workout while yelling, screaming and begging you to keep going. He is the kind of guy you love and hate at the same time.

“The workouts train your body, the max out trains your mind”
The program has 2 levels. Month 1 and month 2. Each week contains 5 30 minute workouts and 1 optional stretch. All the exercise are with you own bodyweight so you don’t need any equipment.
Every workout includes a low-impact modifier. It’s a person that does all the exercise at a lower pace or with some adjustments to make sure you stay in the game until it’s your time to max out.

Month 1 workouts
Day 1 – Cardio challenge
Day 2 – Sweat intervals
Day 3 – Tabata power
Day 4 – Tabata strength
Day 5 – Friday fight round 1

Month 2 workouts
Day 1 – Max out cardio
Day 2 – Max out sweat
Day 3 – Max out power
Day 4 – Max out strength
Day 5 – Friday fight round 2

The first time you max out in your very first workout you don’t need to look at it as a failure. It’s a beginning. Because tomorrow you’re going to beat that time, even if it’s just by one second.


“Dig Deeper”

Digging deeper is what you are going to do for sure. It’s like an addiction, you just push yourself until you smashed your record from the workout before. Adding some seconds everyday before maxing out will make you dig all the way down.

Here are six reasons why MAX:30 is definitely worth the try:
1 | You don’t need any equipment
2 |  You can do it anytime, anywhere and with anyone
3 | You practice a lot of workouts that you can use in any other workout besides Insanity
4| Your body gets stronger, leaner and (in my case) more flexible as it gets used to the exercises
5 | It never gets boring because you just can’t do ALL the exercise all the way trough the workout. If you can: you didn’t dig deep enough 😉
6 | There is a modifier that does all the exercise at a lower pace and impact level so if you worry about keeping up with Shaun T, just follow the modifier!

So there is never a reason for not working out because all you need is 4 square meters of space. And some Shaun T of course.  Are you thinking about giving it a try? If you have any questions about the program please don’t hesitate to contact me at my Instagram. I would love to hear from you guys!

8 weirdest workouts you’ve ever seen

Just when you thought that as a Fit Girl you have heard it all.. Aaand no. I’ve recently come across 8 weirdest workouts that apparently a lot of people are interested in. And thought you’d like to check it out as well. You can take it into account, or even take it home and just try some of them out.

8 WEIRDEST WORKOUTS:

Twerkshop

For everyone who is still not over twerking and moving that bootayy back in 2013, you can still do it these days in “Twerk it out” classes which are quite popular in London. Your dream is not over yet and no, you’re not the only one who is still into shaking that booty up and down. And trust me, not everyone can do it either, so get your bottoms over there and do a great workout for your own sake!

Ravercise

Another great workout for you to try is the Ravercise. Which for the people into unusual dance classes, should  not sound foreign. It is basically a dance class, however with a proper DJ and it would look like its an ordinary clubbing day, but it’s not entirely true since the moves of the dance class are actually choreographed. Hence, a lot of arm waving, footwork and no sleep for the rest of the night!

Doga

Now I bet that’s a new one. It was for me.. This class, also very much popular in London, is relevant to the sweet dog owners who love their pet so much they wanna workout with them. So there’s a chance to do so, by attending Doga with your little pug. It is basically a dog yoga, meant to relax the pet and its owner. At this class both of you will be working on your breathing and trying to strengthen your immune system. Of course, a lot of dog owners would say that this is impossible since my dog would never stay calm for these exercises, but there are special ones by lifting them up into the air and using them as your pillow… According to the people who did it, the first 30 minutes are chaotic but once the owner relaxes, the pet does as well. So apparently it works, you just have to go there and see if it’s true!

Barry’s Bootcamp

Now if you thought that you were keeping up with hardcore workouts all this time, think again. Cause Barry’s Bootcamp is the most intense thing you’ve ever seen. You can burn a 1,000 calories in 1 hour only!!! This crazy workout feels like a party, since you’re doing it in such a big group of people sweating along with the loud music. People are motivated and therefore forcing themselves to go this extra mile (or a couple hundred miles) in their workout and achieve results they never thought they could reach. Barry’s bootcamp is hardcore but challenging and resultful as well.

Vikings & Valkyries

If you’d have to compare Barry’s Bootcamp with this one, the former would be equal to fairytales and rainbows. In the 45-minute ‘workout’ you’ll be lifting barrels, pulling anvils, swinging ropes and engaging in numerous tug wars. It all takes place in railway arches in London where people almost literally kill themselves to prove it that they can. It is a good thing, since it challenges you a lot, and if you do manage to go through it you’ll feel like your on top of the world, or actually, on the very bottom of the ground.. 😀

Hydrofit

You always thought that bikes at the gym are not hard enough for you? You don’t like sweating on that chair and barely lose calories? Well there is always Hydrofit, which is made to workout in the water and especially on a bike. So it makes your workout a little more intense but you can still have fun and listen to music or watch TV in the mean time. In this 30 minutes workout you will engage in some high-resistance biking which will leave you exhausted but your legs will thank you for it in the future.

Hula Fit

Miss having fun at the gym? Well Hula Fit is definitely not boring. Not just that, but it also brings up your childhood and reminds you how much fun you used to have back in the day. Twirling in those hoops you will enjoy yourself and won’t even notice that you’re working out. Something that all of the Fit Girls would want to try! And thing is, it doesn’t require any complex machinery or a lot of money. You can just buy a hoop or two for you and your friend and have fun on a daily basis!

High Heels Workout

Any of the previous workouts are possible to you? Well this one definitely is. During this high heel workout you will experience muscles you never had before. Especially for the girls that are not used to wearing them. This class is meant to help the girls not only learn how to wear heels, but help strengthen their leg muscles and learn how to fix your posture so that you wouldn’t damage your feet and back as much. This class run by podiatrists and professional dancers helps girls to learn the tips&tricks of wearing heels and this way making it easier on your body and hurting it less when wearing those Prada shoes.

Source: Now. Here. This. – Time Out London

Body en Fit shop wish list

I love trying new products from the Body en Fit shop all the time. Now the webshop has a promotion, 2+1 free. This promotion has been running for a while, so get your favorite products while you can! Here is my Body en Fit shop wish list!Pure quinoa

I use quinoa mostly for my prepped meals. It stays fresh in the container and it doesn’t smell. Delicious and easy to prepare. Do you need some inspiration for delicious quinoa recipes? Check out this article from Fit Girl Anna.

 

Shop here!

IMG_7575Chiaseeds

I really like the structure and taste of chiaseeds. You can use it with savory food like salads, but also with sweet food like fruit quark. The possibilities are endless! Chiaseeds contain a high percentage of omega 3 fatty acids. The seeds are full of fibers and contain a lot of antioxidants and protein. With chiaseeds you can make this lovely mugcake with the recipe of Fit Girl Tizi.


Shop here!

 

Ultra fine oats

If you read our blogs reguarly, you’ve probably noticed we love oatmeal! This oatmeal is a great source of protein. It’s perfect for baking cookies, pancakes and this lovely apple, cinnamon, bananabread! You can also add the oatmeal to your proteinshake, quark or smoothie =).

 

Shop here!

20150204_090326Perfect Protein Pancakes

I love these delicious protein pancakes! These are great if you want to make a nice and easy breakfast, snack or whenever you want to eat it. A tip: recplace 50ml of water for one egg and add some cinnamon, the pancakes will be even more delicious! This protein pancake powder contain a lot of protein, 61,2%. They’re also low carb and fatfree. I eat these pancakes almost every sunday morning.


Shop here!

Cacao nibs

I love cacao nibs, I’ve been eating them since my boyfriend bought them once for me to try. I use them all the time, I love to eat them with quark, protein pancakes and smoothies. The cacao nibs are raw, unproccesed and full of antioxidants.

 

Shop here!

Love,

Lisanne

Morning raving

Rave Your Way Into The Day!

Yup, you read that right. A trend on the rise has been spotted in big cities around the world such as Sydney, New York, San Francisco, and London and it’s one that sounds so wacky it’s got to be fun. Morning raving is everything ravers love – minus the drugs and alcohol. This concept is made to get a good morning workout and the energies flowing, and it’s an invigorating experience to both the crowds and the performers.

Most of the ravers attending go straight from the dance floor to the office, and get a boost of endorphins to start off the day on the right note (no pun intended). There is something about dancing sober at such an odd time of the day that creates a different vibe and experience altogether. Many of the participants enjoy the fact that this is a type of raving without the “darkness”, as they call it. The intimacy of going through the waking up process in such an alternative way and with others’ positive energies is what creates a new sort of high.

And, for those of you wondering if this is treated as an after party: “Absolutely not”, as one of the founders of Morning Gloryville, stated. But not to worry, if you get thirsty it’s common to find a bar somewhere in these types of events. A smoothie bar that is 😉

Working out in club environments is a hype to look out for in 2015. Another type of workout similar to this is the deep house yoga, in which yogis and dance fanatics unite to go through a long night of green smoothies, super foods, and groovy dance moves. These parties start out with a yoga class to find themselves and get the most out of their dancing sessions.

This concept seems to bring such a positive initiative that it should be worth a try someday. I am not one to usually wake up at 6:30 for a workout or anything really, but when it comes to bringing good vibes into my life I am all about to trying new things! Any Fit Girl out there who’s got some scoops into this new clubbing scene? 😀

Workout songs that make me sweat

You’re at the last few minutes of your workout. Pushing through, drowning in sweat and screaming in silence (or out loud). All you need is a good song to end that workout and smash it till the last second. Here are some of my favorite songs that keep me going and really make me push trough. As soon as I hear the first tunes they give me an instant energy boost, might work for you too. Here are the workout songs that make me sweat!

Years and Years – King

Madeon – Finale

Cazette feat. The High – Sleepless

Alex Clare – Too close

Falcon Funk – Leophant

Unicorn Kid – Feel so Real

Gecko – Overdrive

Lily Wood & The Pick – Prayer in C

 

We love to hear what songs keep you going at the end of your workout. Share your favourites in the comments below so we can smash some more workouts together!

Dare 2 Challenge – part 1

What doesn’t challenge you doesn’t change youthat was probably what I was thinking one month ago, when I agreed to this challenge! 😉 And not only that, also because I still havent completely unlocked my personal code for a healthy lifestyle.

In the work-out department I score like an 8, hitting the gym four times a week and challenging myself to reach a new level of soreness after every work-out. haha 😀 . But in the food department I score like a 5 and sometimes a 6. Like so many Fit Girls I’m also still searching for the best nutrition for my body ever since working out became part of my lifestyle. So hopefully after this challenge I will be closer in unlocking my personal code for my healthy lifestyle…

Dare 2 Challenge
So it’s very simple… there are 5 CONDITIONS and 2 RULES. You only need a pretty large doses of self-control or a full-time support system. 😉 The followings drinks and food are off limit:

  1. Alcohol
  2. Soft and fruits drinks (also try to stay away from any light versions, since they contain other substances of sweetness)
  3. Snacks (chocolate, candy, chips, cupcakes, pie etc.)
  4. Sugar (read more about “how to eat less sugar” in the article of Fit Girl Lisanne)
  5. Greasy and fast food

And you need to keep yourself to the following 2 rules:

  1. One cheat day a week (and don’t go flamingo-crazy there, a cheat day could also mean a dinner in a restaurant or one healthy snack)
  2. Time frame: 3 MONTHS (of course you can determine your own period, if one month is already enough of a challenge for you that’s also good)

Why complicate life?
Since I am determined to live a healthy lifestyle, I also need to change my food habits. Working out on a regular base alone is not sufficient and your food intake is as important as your workouts. I also realised that my body is seeking for different nutrition ever since I started working out on a regular base and therefore I am in search for a food schedule I feel comfortable with and gives me balance in this lifestyle. This does not mean I will never allow myself to eat chocolate or a hamburger again, but I am challenging myself to find healthy alternatives for these type of cravings.

I believe that because I am not aware and don’t have the knowledge yet of all these alternative healthy delicious snacks and other recipes, I continue going in circles and fall back in my old habits over and over again. I want to change that and therefore I hope this challenge will force me to make an extra effort and after 3 months will get me into my healthy habits and lifestyle 😀

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50 Shades of Red Velvet Pancakes

It’s February and you’ve probably already had an overdose of red and pink, heart-shaped everything, with some juicy, cliche, lovey-dovey quote on it. I know I did. Well, maybe not enough to not try making these healthy red velvet pancakes, just perfect for V-Day! They’re so good, you just might not want to share…

50 Shades of Red Velvet Pancakes

 

Ingredients 

– 1/2 cup roasted red beet puree*  (cooled to room temp.)

– 2 large organic eggs

– 6 tbsp unsweetened almond milk ( I used vanilla-almond milk)

– 1 1/2 tbsp powdered stevia (or sweetener)

-1 tsp vanilla extract

-1 tsp coconut oil

-1 tsp white vinegar

– 1/4 cup coconut flour

– 3 tbsp cocoa powder (unsweetened)

– 1 tsp baking powder

– pinch of salt

 

* I made the beet root puree the night before. It’s very easy! Preheat the oven at 200 degrees (Celsius),   pick 3 fist-sized beets and gently clean them as best as you can, pack them in aluminium foil, place them in a pan and cook them for about 60 min. When they are nice and tender peel the skin off, roughly chop them and blend everything into a puree. Done!

beetroot

 

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Get your 14% #FITGIRLCUPID discount!

Drumbeat….the winners of the #FITGIRLCUPID GIVEAWAY are: @verhagensusan, @crazycranberry_, @monicvn, @fitgirlwen. You pictures definitely grabbed our attention! Please send an e-mail to community@fitgirlcode.com in order to receive your #FITGIRLCODE giftcard. We hope you find yourself a stylish Fit Girl outfit. We love to see pictures of you wearing your new outfit. Please tag your photos on Instagram with #FITGIRLCODE. 

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Get your 14% #FITGIRLCUPID discount!

For the ones who didn’t win or didn’t enter the competition, we have a surprise for all of you! Just because we love y’all, this weekend everyone receives 14% off the entire collection. Use the code #FITGIRLVALENTINE with your order and we’ll take care of the rest. You can use the code until February 15th 23.59 h CET. Go spoil yourself, you deserve it!

 

GO TO OUR WEBSHOP AND USE YOUR DISCOUNT CODE!

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My favourite workOUTfit

I like to run. But when it’s winter time, it can be pretty hard to find the right clothes that fit the weather. It can be pretty cold outside, so you have to dress properly. However, you also have to find clothing that is not too hot when you’re working out. Decisions, decisions.. Here’s my favourite workOUTfit that I wear when I am running outside during winter time. 

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Long Tights

Long tights are the perfect solution for a run. They’re warm enough to not freeze to death outside and they’re not too hot when you’re working out. Furthermore, I love leggings, especially when they have a cool design. In this picture I’m wearing the long tights from Jogha. I chose for for these long tights since they have a nice and striking print while I keep the rest of my clothes pretty neutral (Except for the shoes of course ;)). Nice to know: this print is called the Ikat print.

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Raw chocolate balls recipe

Yes I know, ‘chocolate balls’ sounds a little bit odd :’) But that’s what it is! And did you know that they can be HEALTHY? Chocolate and healthy in one sentence, it’s like a dream coming true isn’t it? Eating chocolate was already one of my favorite cheats, but now you can even eat it guilt-free. Now without further due, I present to you, the (super easy) recipe for raw chocolate balls. 

When I wrote an article about cutting the crap for 30 days, I asked you about easy and healthy snack recipes. Nadine was so nice to share this really awesome and super easy recipe with us!

What you need:

What you do:

This is incredibly easy! You just throw these 3 ingredients in a food processor and mix until you have a sticky substance left. Then you take one full tbs and first mold it with your hands into a ball. Then roll the ball between your hands so it becomes really round and sticks together nicely. If it keeps falling apart, add more dates to the mix. After you’re done, put them in the fridge and then enjoy your healthy snack!

9 Mental Skills of Successful Athletes

Maybe you’ve seen the quote: “Eating healthy is easy. It’s like riding a bike. And the bike is on fire. And the ground is on fire. And everything’s on fire because you’re in hell.” While it may not be this dramatic eating right is not something mindless, just like training is not something mindless. Fitness, in and of itself, takes determination and rededication every single day.

There are days you are going to wake up and not want to get out of bed. Putting on your gym shoes sounds like the most tasking of jobs and eating anything that doesn’t look a lot like a sprinkle covered doughnut sounds unappetizing. That is okay. It is okay to not be perfect, to give in to a craving or give your body a rest day when it is absolutely needed.

I found Dr. Jack Lesyk’s “9 mental skills of successful athletes”  to hold the keys to success. Check on the next page what all successful athletes have in common.

9 mental skills of successful athletes

  • Choose and maintain a positive attitude—Choose every day to make a step in the right direction. Wake up with a purpose and strive to achieve them. Love yourself mind, body and soul and remember that you are a never ending work in progress.
  • Maintain a high level of self-motivation No one is going to keep you accountable like you can. Whether that is making yourself an inspiration board, having a shirtless Ryan Gosling as your computer background or setting your sights on a tangible goal, find what will motivate you and keep that in mind at all times.
  • Set and pursue high, realistic goals—Know what is doable within your timeline. While we all want to be the next Katy Perry, it may be easier to say that we are going to cut out processed sugars and Mt. Dew.
  • Deal effectively with people— Do not let outside forces control your potential. There are many people when it comes to your fitness journey, that may not understand why or what you are doing. They may discourage or talk badly about your process because it is different than who you have been before. Do not let past relationships, bad friendships, jealousy or envy get in your way. The happier, more confident and proud you become, the bigger that reward is in and of itself. Mental strength is more essential to this process than you may ever know.
  • Use positive self-talkTell yourself how wonderful you are. Go on, look in a mirror and say “Girl, you’re carpe-ing this freaking Diem and no one is going to stop you. Your legs are getting leaner, your smile is getting wider, and well, your parallel squats are far more important than knowing how to contour your make up.
  • Use positive mental imagery Imagine the body you desire to work towards; when you work out, envision each muscle you are working, squeeze and train them individually as you concentrate on their growth. This use of mental imagery pushes you to focus extra hard and isolate the muscles.
  • Manage anxiety effectively— Feeling anxious? Hit the gym, work out your stress and frustrations. There is no better therapy than lifting heavy things and throwing them down. Once your endorphins kick in, not only are you happier, but you are well on your way to getting your goal body.
  • Manage their emotions effectively— Having a bad day? Wanting to eat a pint (or two) of Ben & Jerry’s while you watch He’s Just Not That Into You? Feeling tired or in a rut? Being able to channel those emotions and fuel your fitness goals is a really important tool. Being able to pull yourself up and say, “I may feel bad now, but once I work out I will feel better,” is key. Avoid emotional eating when there is no purpose tied to the ritual of food and get out of the house. Go for a run, go to a yoga class, or hit the weight room extra hard. Once you leave you’ll want to give yourself twelve pats on the back…then you can get back in your sweatpants for a movie marathon.
  • Maintain concentration Keep focused. Going in to the gym with a clear cut plan of what you’re going to do, not losing your drive and not letting those outside forces kill your vibe will help you reach your goals. Surround yourself with like-minded, goal-oriented, hardworking people that want the same results that you do. Never sacrifice your dreams just because it scares someone else.

What is your personal key to succes?

#FITGIRLCUPID Valentine’s Day Giveaway

Dear Fit Girls, we are happy to announce to you our first VALENTINE’S DAY GIVEAWAY! By entering this contest, you could win one of the 4 #FITGIRLCODE 50 euro vouchers. 

All you need to do is:

  1. Sign up for our newsletters
  1. Post a picture on Instagram of you and your BFFF (Best fit friend forever) OR you and your SO (significant other) with the hashtag #fitgirlcupid

#FITGIRLCUPID instagram

The rest is up to you!

If you’re posting a picture with your lover, throw little hints for him or her to do the same thing 😉 He/she wouldn’t wanna miss out on you wearing a cute Fit Girl outfit, right? You know what they say: a couple that trains together, stays together! If your lover is not the Instagram kinda person, no worries. Just embrace your girl power and do it yourself.

If your significant other is #notsofitgirlcode or if you are just fabulous & single you could also post a picture with your BFFF. This could be the perfect surprise for your bestie, or you could share the price and finally get those BFFF shirts together!

The winners of the #FITGIRLCUPID giveaway will be announced on Friday 13th of February. Beat the odds and make this your luckiest Friday 13th 🙂

***For those of you who entered the competition but did not win, do not spill wine over the news —> There will be a very SPECIAL announcement on the same day! Stay tuned for more awesomeness…***

Check out rules & regulations here.

Get 10 % off all Kayla Itsines Bikini Body Guides

On this side of the world we’re freezing our asses off, but summer is closer than you might think. If you want to get rid of your winter body and start getting ready for your sumer body, you shouldn’t start 2 weeks before. Your body needs time to change and we all know too well that crash diets are a big no-no. It doesn’t change any habits and it’s really bad for your body. You have to integrate working out and eating right into your lifestyle to benefit from the results in the long term. 

Fortunately Kayla Itsines created a guide that will help get a bikini body in 12 weeks. Believe me, you still gotta work for it, but the following reviews from our Fit Girls Anneli and Emma prove that it’s totally worth the while. Way to go girls!

If you’re up for a challenge yourself, we have great news for you: if you download a Bikini Body Guide now, you get 10 % off. You just have to enter our special code: BBTGFGC10 

(Valid until 02.28.2015)

Reviews Kayla Itsines Bikini Body Guides

1. Anneli’s review

Anneli completed the entire Bikni Body Guide but gave a review after the first 6 weeks and when she finished the entire program.

Review Part I

” I am currently halfway down the program and been loving almost every second of it. Of course there are times when I hate myself (and Kayla) when my alarm goes off at 6:45 for my morning training sessions. But I have gotten a lot out of this program. Not only do I notice a difference in how my body looks, I also feel very energized and more importantly, gotten back the fun in my training sessions. I was a little bit fed up with weightlifting and am really enjoying the diversity that this program offers.”

Check out her entire review here.

Anneli1

Check out the second part of her review on the next page >

Pages: 1 2

My favorite yoga DVDs

I have this crazy busy schedule. In busy and stressful times yoga is a great way to relax and tune in with your body; however, what if there is no time to go to a yoga class? A great solution is to do yoga at home. There are some great video’s to be found on Youtube, but sometimes I don’t want to search and I just pop a DVD in. Usually it is one of these, so today I will share my favorite yoga DVDs with you!

MTV Power Yoga

This may sound weird, because MTV and yoga..? Well yes uh, it works. This Power Yoga workout led by Kristin McGee gets your heart rate up as it goes through a challenging flow. If you’re looking for a yoga workout and not just an easygoing routine, try this 50 minute DVD. After some sun salutations and challenging poses the routine ends with some stretching and a small bonus consisting of some Pilates exercises.

Shiva Rea Power Flow Yoga

If you’re looking for a more challenging, advanced yoga workout with lots of variation, then this is definitely the DVD for you. I wouldn’t recommend this DVD for beginners as it is quite heavy on yoga terminology. You can mix it up and combine separate routines or choose from the preset workouts. This one has a really intense “yoga vibe”, you either love Shiva Rea’s style or hate it.

Daily Yoga with Tara Stiles

Tara Stiles is like the queen of yoga on Youtube, but did you know she also has DVDs? This 1 hour long routine takes you through poses that strengthen, tone and lengthen your muscles. Tara is a very down to earth person and she has a very relaxed voice to listen to. The dvd has a nice, easy flow with a few more challenging poses, but I think it’s an excellent DVD for beginners and intermediate yogi(ni)s.

Mandy Ingber’s Yogalosophy

In this routine, Mandy blends traditional yoga poses and toning exercises. You can split the DVD, and either do a small routine with some more traditional yoga poses, or a routine that is more focused on toning; combined you have a 1 hour long workout. I love Mandy’s vibe, she oozes this typical yoga glow. This DVD is excellent for those days you want to do something extra but don’t feel really motivated. Mandy will lift your mood and I promise you will feel a little burn a few times during the routine!

So these are my favorite yoga DVDs! Do you also pop in a yoga DVD sometimes? Tips are more than welcome!

Eggwhite Chia Mugcake

Mug cakes! The cutest and easiest breakfast you can make! This is a special one. I wanted to experiment and made a mugcake only with the egg whites. If you are not really into the eggy protein flavour, it might be a “different” taste you might get used to. 

So I wanted to eat something light, fast and full of protein that would fill up well. I know chia seed is full of protein. So I added the seeds to the mix. It becomes reaallly eggy. So I added some peanutbutter (always a trustworthy one).

What do you need?

-A mug

– 2 eggwhites

-1 tbl spoon of honey (or more, depends on your sweet tooth :D)

-1 tbl spoon of chia seeds

How to…?

Put the eggwhites in the mug and add the honey and chiaseeds. Place the mug in the microwave for about 1- 2 minutes. Check if it goes well! Every microwave is different. Take out your mug cake and reverse your mug on a plate so that it cools down and eventually will come out.

IMG_7571For the topping you need…

-1 tbl spoon of peanutbutter

-1 tbl spoon of whey isolate crisps

-5 almonds

When cooled down top it with the almonds, crispies and peanutbutter. Voila!! Enjoy your mug cake and make sure to share them with me on Instagram! You can find me as Fitgirltizi 🙂

 

 

20% Fit Girl discount at The Boyscouts

The winner of the shopping money at The Boyscouts is Saar! Congratulations, you have been contacted over e-mail! Didn’t win? No worries! We have the next best thing for you to soften the pain 😉 Starting today till 11th February you can shop at The Boyscouts with an exclusive 20% Fit Girl discount! This discount is only valid for a limited amount of time, so be sure to use it before the 12th! 

The Boyscouts have amazing jewelry and are definitely a must-have for every fashiolista, but also for Fit Girls. Their necklaces were part of the goodiebag of the Nike We Own The Night run last year and were received with wild enthusiasm by the thousands of girls participating in the run. Us included! We immediately fell in love with the design and collections of their jewelry and can’t stop thinking about it ever since. Naturally, we’re incredibly excited to share this discount with you!

boyscoutsSpecial Fit Girl Discount

If you go to their site and use the discount FITGIRLCODE20, you will get an exclusive 20% discount on all items. Note that this code is only valid from 9 till 11 February 2015. If you order before the 12th, our dear friends at The Boyscouts will do everything in their power to make sure you still get your item before Valentine’s Day! So you can still surprise the love of your life, or your BFFF to thank her for all the love and support 😉

 

Which item are you going to get? Let us know!