VIDEO: Booty Blaster Workout

Fit Girl and personal trainer Alicia and I have put together a the #FITGIRLCODE Booty Blaster Workout for you girls. All you have to do is follow our lead in the video. You can do this exercise at home or at the gym with your BFFF. Are you excited yet?!

#FITGIRLCODE Booty Blaster Workout

 

The exercises:

  1. 3 x 3D SQUATS: This squat exercise works your entire body. Make sure your posture is correct!
  2. 3x ONE LEG BEND & PRESS: This is a balance exercise for beginners we recommend starting without weights. Intermediate and advanced Fit Girls can use dumbbells
  3. 10x JUMP LUNGES: Make sure you count left and right as one repetition.
  4. 10x ONE LEG SIDE LIFT: This standing leg lift works both your outer thighs and obliques! Make sure you suck in your tummy and tighten those abs when doing this exercise

Make sure that you complete the video at least 2 times with a small break to drink a sip of water. For intermediate Fit Girls, we challenge you to repeat 3 times. And for our advanced Fit Girls we challenge you to complete this booty blast workout 5 times! 

Rumble in the jungle!

Rumble in the jungle! What are two Fit Girls to do when they are asked to join a #bootcamp- with kickboxing elements? Well…..we don’t second guess to get our #muhammadali  &  #tyronespong flow and signed up for the #JOB. No time to waste ofcourse to put our physic  to the test and get ready to rumble.  Let us do y’all the honours by looking back at this adventure made possible by Strongfit and Days Gym sponsored by Body&Fit.

Kickbocking elements….

Packing our bags for this trip was an event itself. Bootcamp with kickbocking elements was defined by us as a bootcamp with several sporty elements; running, kicking, boxing, jumping even being outdoors.  Well almost everything you might aspect from a bootcamp.  Well little did we know that we were in for some serious 2 hours of #milliondollarbabyaction.

Good morning!

The morning started with an energetic  welcome from the founder of strongfit.nl. Narinder welcomed us at his event and introduced some top athletes of Days Gym like Clyde Brunswick and Serginio Kruydenhof. From the get go they didn’t mess around. The warming up consisted out of jumping jacks, knee ups, air squats, push ups, and shadow boxing. Immediately the place lit up; showing us what they meant with a warming up 🙂

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Being schooled by champions

It’s always nice to learn something, but when you get schooled by champions or people that trained champions you feel even more privileged. Having a little knowledge about kickboxing makes you familiar with the effect of the left, right hook combination. But by being explained wat some high knee, front kicks,  and low kicks in the mix will do for sure got the engine started.

Looking back we  can say the guys at Days Gym made it their duty to free us from any current negative feelings or frustrations. We could all take it out on the boxing bags. As long as we promised to give it all we’ve got. Even when we might have forgotten what that meant the trainers were screaming on the top of their lungs that we should. #yes sir!!

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Determination = dedication

One thing we’ve learned from this experience and is something  to never forget is that determination equals dedication. By talking to the trainer and (his) athletes it became clear that kickboxing for them is a lifestyle. Something that they are determind and dedicated to do. Kickboxing in its purest form doesn’t has anything to do with being aggressive or purposely trying to hurt someone. In this setting it meant building a fit physic and carefree mindset, in a group but mainly for yourself. This actually relates to what being a fitgirl means to us and being part of the fitgirlcode community. The fact that you have fellow #fitgirls and #fitgboys joining you makes this process one to share for a life time.

We’ll be back!

With this blog we want to thank everyone for making this event happen and for having us participating in it. Our Fit Girl days with -more – kickboxing elements are yet to start. If you’re afraid or on the fence of trying to start kickboxing let us assure you that it’s worth to try. Just like anything else in life all you need to do is take the first step and get ready to #rumble.

Keep track on our #fitgirlcode activities on our instragram: @ily_fitgirl & @iris_fitgirl
Don’t forget to give us your thoughts on this article.

Sporty hugs from Iris & Ily

#FITGIRLCODE step-by-step exercise and food guide for Fit Girls

#FITGIRLCODE is all about becoming the best, fittest and most importantly happiest version of yourself. The internet is full of articles telling you exactly what NOT to do. This is why we created a step-by-step exercise and food guide for Fit Girls explaining how you can find out what works for you!

#FITGIRLCODE step-by-step exercise and food guide for Fit Girls

The guidelines

  • Plan your workouts and meals. Try to make a week plan so you won’t feel overwhelmed. Remember this plan is not set in stone, it merely guides you and is here to help.
  • Drink water all day. If you are getting fed up with going to the little Fit Girls room, you are on the right track!
  • Weekends count too. Weekends are not short cheat holidays. Make sure you plan your exercise and food so you can enjoy the weekend fun and rest. This way you won’t feel like you have to start again every Monday, but you can carry on what you have already been working for.
  • Listen to your body. This is your journey and your body. We won’t tell you exactly what to eat and exactly how to work out. Try to listen to your body it will tell you exactly how you are doing!
  • Eat! At least 5 times a day. You will find our breakfast, lunch, dinner and snack options below.

 

Exercise options

#FGC Week1

IMG_7575-660x400Food options: Breakfas

– Any one of our mug cake recipes
 – Healthy easy pancakes
 – For the busy fit girl: try overnight oats!
– Any one of our healthy Fit Girl Smoothies
 – Spelt bread with sliced turkey and a boiled egg

Lunch/Dinner

– Any of our healthy soups with a side salad
– Mexican Lettuce wrap
– Filled bell pepper recipe
– Zucchini spaghetti
– Cauliflour pizza
– Any one of these eight veggie burgers

Snacks

– Hand full of unsalted nuts
– One piece of fruit
– Any of our guilt free Fit girl snacks
 – Celery/pepper/cucumber with hummus dip
– A rice cake with topping of choice
 – A large slice of banana bread, baby!
– Any of our healthy salty snack options

 

Do you have any questions or tips you would like to share with us? Be sure to leave them in the comments below. We always love hearing from you!

Kickstart your winterdays with these breakfast bars!

Sleeping. It’s one of my favourite things to do after a killer work-out. I really love long and cosy nights in my warm bed, especially now it’s getting colder outside! As soon as the warm sunrays of summer make place for cold winter storms I start to get ‘just ten more minutes issues’.  That’s a serious problem, cause like almost every other Fit Girl I reaaaaaally love breakfast too. Can you feel the dilemma? Mealprep to the rescue: problem solved! These delicious breakfast bars will make it able for me to give in to my ‘turn over-urge’ AND have a super fancy, filling and yummy breakfast: a win-win if you ask me!

The recipe

For the dough (8 bars):

  • 2 ripe bananas
  • 100 gr oats
  • 2 tbsp honey (optional)
  • 2 tbsp coconut oil
  • 1 tbsp cinnamon (optional)
  • 1 tsp baking soda

Possible fillings:

Be creative :)!

Mix it up!

The bars are reaaaaaally easy to make, actually the blender or kitchenmachine does all of the work. Preheat the oven at 180 degrees. Put the banana, oats, honey (optional), coconut oil, cinnamon (optional) and baking soda in the blender or kitchen machine and mix it up untill you get a nice and creamy dough. Add the fillings of your choice and stirr them through the dough untill everything is covered. Pour the mixture on to a baking tray and place it in the oven for about 20-30 minutes untill golden brown.

Let it cool down before you slice bars out of it.

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Now you can easily turn over for ten more minutes ánd have your fancy, filling and delicious breakfast: happy mornings! These bars are freezer-proof too so you’ll always have a awesome breaky to-go. Are you baking with us? Tag #FITGIRLCODE and Fit Girl Lotte so we can drool with you!

12 tips for healthy night shifts

Hi girls! Do you work night shifts? You’ll probably know just how killer those can be on your well-being. You’re battling a chronic jetlag, and exercising can be very challenging to fit in your schedule. Night shifts are proven to be a bad influence on your health, did you know that? So let’s help each other! I will share my best 12 tips for health night shifts and please share yours in the comment section! 

  1. The day before my first night shift, I like to take it really easy. I sleep in until late and plan a powernap between 6PM and 9PM to recharge.
  2. I’ll make sure my fridge is fully stocked. There’s nothing more frustrating, than a blurry sleep-deprived visit to the grocery store after a night of work.
  3. Sleeping during the day can be a challenge: make sure you have a sleeping mask, a dark room and earplugs ready.
  4. Drink lots of water! Bring a big bottle to work. You’ll probably drink less at home (since you’ll be sleeping), so make sure to compensate at work.
  5. Plan something fun: spending all your evenings (after waking up) on the couch watching Netflix, will bore you to death. Break your social isolation by planning a dinner at your friend’s or parents’ house. Extra advantages: no cooking and no dish washing!
  6. Double your fruit and vegetable intake. Take veggie snacks and fruit to work!
  7. Bring a LOT of healthy food to work on your first night. This way, you’ll always have something to choose from.
  8. Do NOT make a habit of eating sugary things during your night shift. Your concentration level and alertness will totally go down the drain. Also, it’s a tough habit to get rid of once learned.
  9. My top tips for a jet lag after your shifts are: 1. Sunlight, 2. Walking. 3. Having people around you. 4. Wind (wind will keep you awake!). Combine those elements and plan a walk on the beach, it’s absolutely the best!
  10. Exercising is perfectly okay, but take it easy. You will probably notice a difference in strength and endurance. Don’t max out! I always get a bit dizzy or nauseous while doing strength training, but I love an easy run outside.
  11. Have fun! There’s always room for a bit of fun during your night. Put on your favorite dance track and do a little dance. Or play a prank on one of your colleagues. It makes all the difference during your shift!
  12. Try to keep moving during your work. I always try to take the stairs during my night shifts, even though I usually dread it. A little extra blood flow will do wonders if your energy level is low!

These are my tips! I’m so curious to hear how you manage your night shifts. Is it anything like my ritual? Or do you have a totally different approach?

Love,

Roos

@fitgirlroos

Is a runner’s complex stopping you from running?

My mind goes to some weird and wonderful places when I run and questioning what other runners think of me when they pass by me is just one them. I used to have what I call, a runner’s complex. This is something I use to describe that feeling when you think that you can’t be ‘a runner’, when you feel uncomfortable running on the street or in the park, like you don’t belong there. Its one thing thinking it but is a runner’s complex stopping you from running?

For years I wanted to start running because I wanted to be able to call myself a runner. It sounded cool. I imagined a long lean version of myself pounding the pavement as the sun came up. In reality, I used to feel like I couldn’t because I would be doing it wrong, that people would stare or that I just wasn’t capable. Until one day I decided I wasn’t going to let it stop me from trying. But it doesn’t make the thoughts stop. So I wanted to share three things I’m pretty sure every Fit Girl has thought about and why it shouldn’t stop you from running.

Can I really call myself a runner?

Maybe you think that because you don’t run fast or you only run occasionally, as and when you feel like it, that you’re not ‘a real runner’. In my opinion, if you’ve laced up your trainers once to pound the pavement, even if it was only for two minutes before you had to walk, then yes; you are runner. It takes time to build up a minimum fitness level, it took me at least 4 months before I could run 5km in under 30 minutes without stopping, but everyone is capable. It’s one of the most basic and primal forms of exercise, there’s no exclusive membership and no one is going to stop you mid run to tell you that you’re not allowed to do it.  It takes a certain amount of confidence to gear up in your house to step outside and just run. At least it did for me. So the first time you do it, congratulations, you are a runner.

Do I look like a runner?

Next comes the self consciousness of wondering what you look like when you run. I think it’s because of where I grew up, I knew every single person in the really small town, so I would be too embarrassed to be seen on the street running. But we all glance at ourselves as we pass by a shop window or see passengers in cars looking at us and think, do I look funny running? Maybe you look like a gazelle elegantly striding from lamppost to lamppost or you are more like me and look like a baby rhino trying to keep up with the herd, it doesn’t matter. What I love so much about running is that everyone has their own style. Remember that scene from friends where Pheobe looks kind of crazy when she’s running and Rachel is embarrassed? No? Here’s a reminder.

Rachel might be embarrassed but Pheobe feels good doing it, so screw it who cares. The more times you go out and see others running the more you realize that ever the  R If you see someone that does a funny kick out or swings their arms like crazy leave ‘em be, they’re rocking that run and doing it for themselves anyway!

Am I creepy acknowledging other runners?

Are you someone who makes eye contact with other runners and gives them a discreet smile, do you avoid them and stare straight ahead running taller or do you awkwardly glance at your feet and think, “I wish they knew I’ve been running for forty minutes and that’s why I look like I am going to pass out.” If you’ve tallied up a few miles on the clock you will have done all three at one time or another. There is no runner’s etiquette. The chances are the person running towards you also thought about this for a couple of seconds as you approached other. I like to give some kind of acknowledgement if I sense the other person is the type too. Seeing other people running makes me feel proud and motivates me. I feel like we’re all in it together. Cue: my internal monologue. “I’m badass because I’m out running and you’re out here running so that makes you badass too and I want to acknowledge that. Man, aren’t we awesome? Go us!” Even when I’m my most tired, when I pass another runner I find a little bit more strength to go faster and push harder.

If you really want to start running but feel like you don’t know what your doing, read our tips here and don’t worry about it once you’re out there, just run. And remember, even if someone sees you you walking or taking a rest, you came out a runner. Own it. And you shouldn’t worry about what is going on in someone else’s head, it’s none of your business anyway 😉

Healthy soy sauce noodles

As you all know, I’d prefer not to talk about calories. Today, I am going to do this since I want to make clear how you can easily change your meals into a much healthier dish. The most used and standard version are the wheat noodles of 650 kcal. The identical dish that I made for you today (and tastes just as good) contains only 400 kcal and I’ve only changed one product! Yep, it’s as easy as that to get some healthy soy sauce noodles.

Nowadays, this meal is my number one dish since it is very easy to variate with vegetables and all kinds of meat! For example, slices of beef, shrimps and even pieces of egg (for a vegetarian meal). Well, how to make this delicious, but especially easy recipe?

What do you need for 1 portion?

– 400 gr of wok vegetables
– 150 gr of chicken
– 1 tbsp of soy sauce
– 1 tbsp of sweet soy sauce
– 1 clove garlic
– Lime juice
– Salt & pepper
– 100 gr calorie free noodles

How to make it?

–  Cut the chicken and bake it for 5 minutes in a wok together with 1 squeezed clove of garlic and salt and pepper.
–  Add the wok vegetables to the sliced chicken and wok for another 5 minutes until both are overly cooked.
–  Add the noodles together with the ketjap, soy and lime juice.

Enjoy your delicious Asian meal!

Top 3 Fit Girl must see series

Looking for something  you can fill those upcoming lazy Sundays with? Search no more! Today Imma hook you up with this Top 3 Fit Girl must see series and believe me when I say HOOK YOU UP, because I know for a fact that the shizzle I’m recommending is guaranteed to become an addiction instantly. Lets Go!

Must see 1 – EMPIRE

Last year director Lee Daniels, which you may know from movies as The Butler and Precious, smacked his name on a hot and sizzling TV series for FOX called Empire. This “sexy and powerful new drama” stars Terrence Howard, Taraji P. Henson, Trai Byers, Jussie Smollett and Bryshere Gray in a family affair with a powerful music company Empire Entertainment in its center.

EMPIRE: Cast Pictured L-R: (Bottom Row) Bryshere Gray as Hakeem Lyon, Jussie Smollett as Jamal Lyon, Trai Byers as Andre Lyon (Middle Row) Grace Gealey as Anika, Kaitlin Doubleday as Rhonda Lyon (Back Row) Gabourey Sidibe as Becky, Terrence Howard as Lucious Lyon, Taraji P. Henson as Cookie Lyon and Ta'Rhonda Jones as Porsha on EMPIRE Season 2 premiering Wednesday, September 23 (9:00-10:00 PM ET/PT) on FOX. ©2015 Fox Broadcasting Co. Cr: James Dimmock/FOX.

Howard plays Lucious Lyon, a hip-hop mogul who got his start in the streets. He has three sons, Hakeem, Jamal and Andre, and a vindictive ex-wife, Cookie. They all get along famously and never fight and share the wealth equally, the end.

Just kidding 🙂 the Lyon family looks like it has 99+ problems and their family feuds, arguments, love affairs and musical talent will have your face glued to your flatscreen in no time. Empire contains a lot of man candy too so if you are feeling a little bit lonely on Sunday… You know what to do 🙂

Season 1 has 12 episodes. Season 2 just started and will have 18 episodes of Empire-goodness.

 

Must see 2 – POWER

Power tells the story of James “Ghost” St. Patrick, played by the oh-so-tall-dark-and-handsome Omari Hardwick. Ghost is a wealthy New York City nightclub owner who caters to the city’s elite. He wants to build an empire, turn the club into a Fortune 500 business, but there’s just one problem: Ghost is living a double life. When he is not in the club, he is the kingpin of the most lucrative drug network in New York for a very high-level clientele. His marriage, family and business all become unknowingly threatened as he is tempted to leave his criminal life behind and become the rags-to-riches businessman he wants to be most of all.

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Power had an 8 episode counting first season, a 12 episode second season and has just been renewed for a third season that will also count 10 episodes. Got to love it!

 

Must see 3 – SCANDAL

No list of mustsees is complete in my opinion if Scandal isn’t on it. The series featuring Kerry Washington as Olivia Pope just started with a sizzling fifth season and director Shonda Rhimes, who we all know from shows as Greys Anatomy and How to get away with murder, doesn’t disappoint EVER!

Watch-scandal-season-5-episode-1-online

Scandal follows the twists and turns of a professional fixer, and her team of lawyers, hackers and political insiders. A former media consultant to the President of the United States, left the White House to open her own prominent crisis management firm and now dedicates her life to protecting and defending the public images of the nation’s elite and keeping their secrets under wraps. Doing all of this and more wearing the cutest outfits you have ever seen accompanied by a whole lot of fine-ass-looking-men 🙂

To make any sense of what more is happening in Scandal I highly advise you to lock yourself in a room, put your phone on silent and watch ALL FOUR previous seasons before starting on the current one. Trust me, you will thank me later!

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There you have it y’all. Let me know your thoughts on these series and feel free to drop some tips in the comments as well. I hope you will have fun watching while you take a well deserved break from your  gym duties!

Why a good sports bra is important

The last thing I want to think about during my workout, is my boobs being all over the place. And trust me, I’ve had it a thousand times. At first I thought that I might be a little too enthusiastic while working out and that’s why my breasts are constantly bouncing up and down. While running, during my burpees, actually all the time working out… The entire gym could enjoy the view. Until I realized that maybe it wasn’t me, but the sports bras I was wearing. 

During our workouts we’re all very active and it’s only natural that our boobies are moving with us. This has to do with the fact that our breasts consist of fat and don’t have any muscles that can support these movements. That’s why it’s important for us Fit Girls that we don’t just wear a random bra, but a good, professional sports bra. It gives us support during our workouts to maintain the firmness of our breasts. All that bouncing around is not very good for your girlfriends, and on top of that, it doesn’t look very charming. The wrong sportsbra can even damage the connective tissue in your breasts and make them saggy. Yikes, we don’t wat that!

sports bra

It’s important to choose the right sports bra and this depends on the size of your breasts and the type of sport you’re practicing. Personally, I’ve recently purchased the Sports Bra of the new Jogha Fearless collection and I’ve got to say: I’m sold! It was a difficult choice, but eventually I went for the Salmon Sports Bra. Except for the fact that it’s reaaally pretty, it fits me very well too! I’ll admit that the pastel colours drew my attention at fit and I afterwards asked myself the question: “ok, but will it also offer me good support?” After I tried it on and jumped around a few times, I thought: “yes, this one is mine!” The bra offers me good support during my workout and I have no trouble with boobies flying around. I also feel super sexy and feminine in them, yes score!

sports bra

sports bra

Moreover, my cup size fluctuates a lot. Some months I find myself wearing a cup B and others even a D no idea how that’s possible but obviously I like to have some options. My closet is full with different sizes sportsbras. The Freedom Rush Racer Back Bra is next one my list. I’ve already got the Freedom Rush Long Tights in my closet so yes, that’s a good excuse to buy a matching bra, right? I really like the cutout detail on the back and the removable padding ensures that you get enough support during your workout.

sports bra

Like what you see? Check out www.jogha.com for more sportsbras and matching outfits. Because a Fit Girl can never have too many sports clothes ♥ Also, perfect timing: Jogha is having a 20% discount this weekend on selected items! Use HAPPYWEEKEND and check out the sale items here.

How to use a foamroller

After a lot of questions through my Instagram account and #FITGIRLCODE, I’ve decided to write my own little piece about the infamous foamroller. It can definitely help you to a ‘Next Level’ within your current running- or weight lifting training. Super interesting, but do know how to use a foamroller safely. 

Self myofascial WHAT?

Self myofascial release or the use of a foamroller means nothing more than self massage. ‘Fascia’ means connective tissue. The fascia surrounds and connects the muscles and other connective tissue in the body. During our workout, we burden the body but also the posture. If you force this, adhesions (also known as knots or trigger points) will form. These adhesions can in turn lead to an injury. However, we can decrease these adhesions by using a foamroller.

Using a foamroller is safe because you only apply pressure with your body weight. You actually press the specific adhesion to ‘massage’ it. You want to bring all muslce fibers back into one line so that the muscle can function correctly again.

Rolling pin 2.0

Be honest. If your boy/girlfriend is using it, your BFFF, and even your neighbour, you cannot stay behind. The solution to how we should use something is often easy. But in the case of the foamroller we need to take into account a couple of essential rules of ‘how to use’.

Let’s rock and ROLL

Option 1

Use the foamroller while moving. Gently roll across the full length of the muscle. Repeat this 15-20 times in 2-3 sets. You mostly use this technique when the tension in, for example, your calf muscle is very high.

Option 2

Let’s use the example of the calf muscle again. Put that muscle on the foamroller. Gently roll across the muscle until you’ve found a sensitive point, or: the adhesion. Stay at that point for 30-45 seconds. The muscle should feel more supple after this. If not, then repeat this 1-2 times more at a spot next to the current adhesion.

Before you start the exercises above:

  • Do a proper warm-up in which your entire body is active. Choose 2-3 core exercises.
  • Choose which muscle groups you want to tackle. It’s recommendable to choose a maximum of 2-3 (besides the fact that you cool down, it’s quite intense 😉 ).
  • Treat 2-3 parts per muscle group.
  • Work with an intensity scale: 0 = no intensity – 10 = painful. The goal is that after a few sessions with the foamroller, you can more easily recognize your personal pain boundaries. You treat the part where you feel an intensity between 7 and 8.
  • Relax as much as possible and breath in and out as even and relaxed as possible.
  • If you have any questions, always contact your trainer!

Advantages of training with a foamroller

  • It will stimulate your body to decrease the knots in your muscles on the basis of your own body weight.
  • Your muscles will feel ‘broader’ and more flexible.
  • You get to know your body better and know what you can work on before, during ánd after your training.
  • On the long term you can cope with way more load because the fascia has become more flexible (if you train this structurally!).

Exercise 1 (left) + 2 (right)

 

how to use a foamroller

This image is in Dutch (sorry!) but the left exercise is for the front of your upper leg, for the quadricep. The right exercise is for the backside of your upper leg, for the hamstring.

Good luck with the first exercises or applying one of these options. FYI: Kayla Itsines now also has a foamroller guide (check the header ‘equipment’) with all sorts of handy exercises, so if you really want to get into this, maybe that’s of interest to you. Let me know if it works out for you and feel free to ask me any questions on Instagram! #LIVEWITHOUTFEAR

What happens to your body after eating pizza?

We all want to know exactly what goes into our food nowadays but more importantly, shouldn’t we know what it does to our body after we eat it? Now it’s pizza’s turn to be under the body chemistry microscope, pepperoni pizza to be exact. But don’t be scared off just yet, we’re not here to tell you to banish it from your diet. But seriously, what what happens to your body after eating pizza? 

You can thank the people at Cosmopolitan for this insight into what happens to your body after you eat pizza, as they asked a registered dietitian to create a timeline of effects that eating an average cheese and pepperoni  pizza slice causes. FYI this average slice would  contain 311 calories, 13.5 grams of fat, 14 milligrams of cholesterol, 701 milligrams of sodium, 1.75 grams of fiber, and 12 grams of protein. I’m certainly not going to stop eating pizza, that would be crazy, but knowing how our body deals with it might help us all to enjoy it the right way. Here’s what goes down.

The carb effects

Well let’s start with the fact that you if you are looking forward to a warm doughy slice of heaven topped with stringy cheese and meaty pepperoni (of course you are) then the body starts working before you’ve taken a bite. You’ll start to salivate (and drool, if you’re anything like me). This begins the digestive process. Pizza is made of simple carbohydrates and similar to other food that is high in both sugar and fat, the pleasure center in our brain is activated once you begin to eat it. This can even be addictive, which you can read more about in my article asking if we eat too much sugar. With every bite that you take of the pizza, as with any food, you begin to enjoy it less and less. The simple carbohydrates are rapidly turned to glucose (sugar) and used to refuel and serve your bodily processes. If you ate more than one slice in this time, pretty likely unless you are truly super human, there will be excess energy which keeps your blood sugar levels higher for longer. Too much of this too often can result in inflammation and cardiovascular problems, poor circulation and nerve damage. Anything left over goes to the liver to be stored and turned to fat to be used at a later time.

The fat effects

Feast on the cheese and pepperoni and don’t be tempted to think of the calories and think you are being healthier by picking it off. When you eat a meal of only carbohydrates you the hormone serotonine is released and leads to sleepyness and feeling sluggish. The protein and fat from the cheese and pepperoni slows this down and the acid in your stomach continues to work hard to digest everything . Leptin, the hormone secreted by your fat cells rises, will also make sure feel full and triggers your brain to stop eating. The ‘hungry hormone’ ghrelin then stops and unless you ate far too much, you’ll feel satisfied. This is most definitely the point at which you should stop eating, even if you still want another slice! What isn’t used as energy for your muscles, will be sent to your liver for later.

The takeaway

This whole process raises your levels of triglycerides (i.e., fat in your blood) temporarily. Short term it’s OK, but prolonged elevation can clog arteries and increase bad cholesterol. If you’re healthy already then this will naturally decline within six hours, as long as you didn’t keep on going and reach for ice cream afterwards (the more fat you eat , the longer the levels stays high). However if you have a family history of circulatory disease you should be aware that just one slice increases your risk of these conditions too. The dietitian stresses that eating pizza will not make you gain weight, other than the actual weight of the pizza, and only over eating calories over time contributes to fat gain. Can you sense the phrase, “pizza is fine in moderation” is coming? That’s because it is. But depending on your personal goals, you might want moderate it a little more. If you do choose to eat a store bought or takeaway pizza consider one with chicken and choose the medium or small, even if the bigger one is better value for money. Yes you can eat the leftovers the next day but you don’t need to.

If you feel like taking matters into your own hands, of course you can make a healthier pizza at home and have the same comfort food feeling. Try making a base from cauliflower, wholemeal or spelt flour and for the topping, load up on veggies and flavour with walnuts and feta cheese or smoked salmon and avocado!

cosmopolitan

 

10 fun couple workout exercises

I don’t know what it is lately, but I lost my motivation. Completely. I don’t know if it is the injury I’ve had for the last four months or because I had a little bit too much fun this summer and cannot get back on track. I dunno, but it’s really annoying. Luckily my buddy Anna motivates me and makes my workouts more enjoyable. Because let’s be honest, being with your BFFF makes everything a lot more fun!

I’ve had a membership for the gym over a year now and I used to go there 5 times a week and I never disliked working out by myself. But since I’m recovering from my injury (yes we know, the freaking injury) I can’t find joy anymore in working out alone. I’m already happy if I go once a week. I think de gym is stupid, running is stupid and basically anything I used to do on my own is stupid. Anna joined my gym a couple months ago so now we can go together and joke around. So have you lost your motivation as well? Check out these 10 couple workout exercises to get the most out of your workout together!

10 COUPLE WORKOUT EXERCISES

1. OVER-UNDER

Let’s get those legs and arms working! Start this exercise by just placing your feet hip-width apart and stand with your back against each other. One of you holds a dumbbell with both hands overhead while the other person extends the arms, but doesn’t hold a dumbbell.

over-under

Make a squat at the same time. Make sure that your butts remain at the same height and your knees do not get beyond your toes.

over-under

Now both bend forward. Person 1, the one with the dumbbell, passes it through the legs onto her BFFF. Then both stand straight again and the second person passes the dumbbell overhead to person to 1. This is one repetition. Do this 15 times, then change direction.

over-under

And yes, we know that this looks ridiculous but it’s really effective 😉

2. SIDE PLANK PASS

I think planking is awesome, Anna disagrees but nevertheless this exercise is really worth it. I can instantly feel a muscle ache, oh yes bring it on! Lay both on your side with your face to the same direction. Bring your hips up and lean on your right forearm so that you perforn a side plank. Both stretch your left arm and open up your palm. The one planking in the front holds a dumbell in their left hand.

side plank pass

The person holding the dumbbell bring the hips slightly back so that the dumbbell can be passed under the body to the other. Grab the dumbbell and bring your arm back straight up while you remain in the side plank (quite a challenge).

side plank pass

Repeat this 20 times and then change side, so that the person behind now begins in the front.

side plank pass

3. Squat hold & dips

You can do this exercise at the office, at home or outside! All you need is a bench or chair. One person puts her hands on the bench and the second person grabs the legs and goes into a squat hold position.

squat hold & dips

The person who has placed her hands on the bench (person 1) making dips (15 reps) and the second person remains in a squat hold position. Then change position. And believe me, it looks easier than it is. Especially for the one making the dips: good luck, you will need it!

squat hold & dips

Like the outfits you see? Check out jogha.com for the new Fearless collection!
Anna is wearing the Mint Racerback Bra and the Solid White Muscle Tee with the Colourful Leopard Long Tights. Vladana is wearing the Freedom Rush Racerback Bra  Solid Black Muscle Tee and Freedom Rush Long Tights.

4. DOUBLE TROUBLE

Do you guys also love it when your abs burn? We do! With this exercise you both grab your abdominal muscles at the same time. Go sit right across from each other and clamp your legs together for more grip. Stretch both your arms forward while one is holding a dumbell into her hand.

double trouble

Simultaneously do a sit-up. Stretch all the way back and bring your arms next to your head to the floor. Slowly come upwards. Even though you’re not holding the dumbbell, you do a sit-up.

double trouble

One passes the dumbell to the other when she comes up. Both repeat this exercise 20 times. In total you get to do 40 sit ups, 20 with the dumbell and 20 without. Can you feel them muscles burning already?

5. LEG THROW-DOWN

Anna and I do this exercise occasionally at the gym so we had to include it! One person stands straight up and the second person lies on her back on the floor. The person on the ground holds the ankles of the person standing. Slowly bring your legs up.

leg throw-down

The person standing straight gives a gentle push against the feet of the person on the ground so that the legs move towards to the ground. Just before the feet hit the ground, you bring them up again. Repeat twenty times and then change position.

leg throw-down

Anna changed the Solid White Muscle Tee for the Onyx Racerback Top. You can also find this one in the Jogha webshop.

6. BODYWEIGHT SQUAT

Train your butt and legs together with the body weight squat, yes yes squat away! Stand facing each other with your arms straight up and your feet hip-width apart.

bodyweight squat

Hold each other tight and simultaneously squat down. Hold for a few seconds and then return to the starting position. Repeat this 15 times or until you feel a good burn.

bodyweight squat

These colorful outfits make this exercise more bearable!
Anna is wearing the Onyx Racerback Bra with the Solid White Muscle Tee and the Ibiza Long Tights. Vladana is wearing the Salmon Sports Bra with the Salmon Muscle Tee and the Limitless Long Tights.

6. PARTNER TWIST

We are going to address the obliques and abs again ladies! Both go down on your knees with your backs to each other and both look straight forward. One is holding a kettlebell in her hands while the other lets the arms hanging alongside the body.

partner twist

Both turn slowly to the same direction and pass the kettlebell to the other. Then turn to the other side and pass the kettlebell again. Keep doing this for about a minute in the same direction and then change direction. And you may laugh while doing this exercise! ?

partner twist

7. REACH-AND-TOUCH PLANK

Lets go planking again! Take a plank position opposite each other and keep your elbows right under your shoulders.

reach-and-touch plank

Use your abs to keep in plank position and reach forward with your right hand and give each other a high-five! Repeat with your left hand and then slowly bring the body back down. Repeat 15 times and then just let go (it’s pretty tough)!

reach-and-touch plank

9. SPLIT LUNGE

So lets take a moment for the legs again! We’re almost there… Stand facing each other and hold each other’s arm. Bend your legs slowly in a lunge position with the right thigh remains parallel to the floor.

split lunge

Hold this for 10 seconds and then slowly return to the starting position. Repeat this movement 15 times and then change leg.

split lunge

10.  WHEELBARROW-SQUAT

This one is really heavy, mi gado. Stand in a wheelbarrow position and you place your hands directly under your shoulder. The other person stands straight and holds the person in the wheelbarrow position by her ankles.

wheelbarrow squat

The person in the wheelbarrow position makes a push up (good luck coming up again) and the other one makes a squat at the same time. Repeat 5-7 times and then change position.

wheelbarrow-squat

Okay, we’re both exhausted and will continue working at #FITGIRLCODE HQ stinking as F, but it was worth it! So are you and your BFFF gonna give it a try? You will not regret it! BTW, like the outfits? You can find them and many more on www.jogha.com ♥

15 of Ily’s favorite things

Time to get a little up close and personal with 15 of Ily’s favorite things. Some things might surprise you. I tag my sister Iris to do one too. Enjoy!

1. Favorite pet I ever had

I used to have goldfish when I was younger but they always died on me 🙁

2. Favorite meal out, ever

Warung Mini everytime, everything in that place I love!

photo-2

3. Favorite food I’ve cooked

My scampi & spinach pasta is IMPECCABLE!

4. Favorite drink on a cold winter night

Starbucks’ no water-soya-chai-tea-latte.]

5. Favorite conversation I’ve ever had with a person

All the conversations about life I have with my sister Iris <3

SONY DSC

6. Favorite movie of all time

Can’t choose one, but I love me some Tyler Perry movies

7. Favorite book of all time

La Negresse – Lawrence Hill

8. Teacher who changed my life, and why

My grandma, because she taught me that I can do anything I put my mind to

9. Favorite item category to go shopping for with a girlfriend

Shoes! and when I’m shopping with the sister its GYM CLOTHES!

10. Perfect day out – what, where, with whom

Gym  & Shopping – London- Iris

11. Favorite color

Black, I know that is not a color 😉

12. Favorite artist

Mary J. Blige

13. My greatest skill (past or current)

I have soul, I consider that a skill 🙂

14. The best advice I’ve ever been given

Don’t tell people about your dreams, show them

15. The best advice I’ve ever given

Be a boss, build an empire

XOXO

ILY

Yummy oatbars recipe

Healthy snack recipe alert! I’m always looking for healthy recipes which are easy to make, so you can imagine my excitement when I got the cookbook of the Dutch book Voedselzandloper. The book deals with many recipes, from breakfast to dips, but I absolutely love the snack section. I made the healthy oatbars to try them out, and let me tell you: they are absolutely awesome!

What do you need?

The ingredients are simple, no foods you can’t pronounce the name of, which is always a big plus for me:

  • 150 g oats
  • 50 g peanut butter
  • 1 banana
  • 1 egg
  • 50 g hazelnuts
  • 60 g dark chocolate (at least 75% cocoa)
  • A bit of olive oil

Now that you got all these ingredients, of which most of them you probably already had lying around, we can go straight to the preparation part!

What do you do?

  1. First, you preheat the oven to 180 degrees Celcius.
  2. Now that the oven is heating up, you can start preparing your oatbars. Get your food processor out and mix the oats with the banana, the egg, the peanut butter, and a bit of olive oil to smoothen everything up. It should look like this after you’ve blended everything.
    IMG_0532
  3. Cut the hazelnuts into chunks and add them to the rest in your food processor.
  4. Take an oven dish and cover the bottom with baking paper.
  5. Put the contents in the food processor in the oven dish and spread it evenly. Press on it tightly so you really get an even spread. My result look liked this.
    IMG_0533
  6. Bake the bottom of your soon-to-be oatbars in the oven for about 30 minutes. Afterwards, let it cool for a bit.
  7. Finally we’re getting to the chocolate part. Melt the chocolate au bain-marie: this means that you have to put the chocolate in a heat-proof bowl in a pan with boiling water. Officially, the heat-proof bowl shouldn’t touch the water, but mine did so and I didn’t really experience any consequences. Back to business – the chocolate will slowly melt in the heat-proof bowl. Let it cool for a tinie tiny bit now (seriously, really short or it will get solid again).
  8. Spread the melted chocolate on your oatbars. Now you can let the chocolate cool off for a long while.
  9. Cut everything up into 8 pieces, and voila, there you have your healthy, delicious oatbars!
    IMG_0537

Wait, what?… Chocolate and healthy? That’s right, so keep reading…

That’s right! Cocoa is good for your brains. It will keep your vessels healthy and will enhance the insuline sensitivity of your brains, which sounds fancy but basically means that your brain won’t get old as fast as normal. Studies even showed that elderly with mild cognitive impairments have better results at cognitive tests when they have eaten cacao for 8 weeks. So you don’t have to feel guilty eating those oatbars!

Of course, chocolate also contains sugar, that’s why you should always look at the percentage of cacao in it and make sure it is as high as possible, at least 72-75%.

Source: Voedselzandloper Cookbook by Pauline Weuring

Super sexy foods for a great sex drive

Super sexy foods for a great sex drive

When was the last time you really felt like having sex? I don’t mean to be rude, but if you have to think too long about this question, your libido might be in hibernation. Obviously you are not always ready to rumble, but did you know that eating specific kinds of food can boost your sex drive? Add these super sexy foods to your shopping list, and you’ll feel sexier than ever.

These are foods for a great sex drive

  • Salmon and mackerel

The omega-3 fatty acids found in oily fish is your best friend when it comes to your blood circulation. This is essential for the supply of blood to your genitals (and thus increases the excitement down there). They can also increase (feelgood) dopamine levels in your brain – that enhance your lust.

  • Steak

Did you ever hear about Steak & Blowjobday (the Valentine’s Day for men)?  The link between steak and blow jobs? Probably because steak is a rich source of zinc, the same nutrient which oysters owe their reputation to. Namely zinc boosts testosterone and reduces the production of prolactin, a hormone that has a negative effect between the sheets.

  • Eggs

Breakfast in bed? Choose an omelet. The proteins in eggs will boost your energy- and focus level – two things that always come in handy. Plus eggs are a good source of vitamin B6, which helps balance your hormone levels and thus regulate your libido.

  • Unsweetened cranberry juice

It not only helps to prevent cystitis, but cranberry juice is a natural diuretic, which is very effective if you suffer from a bloated stomach. Put a few tablespoons unsweetened cranberry juice in a glass of water and drink up!

  • Chocolate

Everybody knows, that chocolate is the answer, no matter what the question is.  And this example proves it once again: chocolate is a proven aphrodisiac and contains a lot of magnesium, which makes you more relaxed. And you probably already knew that de-stressing is crucial to get in the mood. But dark chocolate (at least 70% cocoa) also contains phenylethylamine (PEA), which releases the same hormones as hot and steamy love making.

  • Oatmeal

A while ago we shared some delicious oatmeal recipes with you. These recipes are also a big reason to start eating oatmeal for breakfast. But I’ll give you another reason to swap your cheese sandwich for a bowl of oatmeal in the morning. Oats contain L-arginine, a substance that is sometimes used to treat erection problems. AND it stimulates the blood supply to the clitoris. Pretty fucking awesome, right?

  • Peach and nectarine

These fruits are full of vitamin C, which several studies have shown that those increase the female libido. It’s also good for the blood flow and thus for your sex drive.

Enjoy your sexy time!

source: Woman’s Health Magazine

What eating plan is right for you?

Despite the large-scale studies and the amount of research invested into nutrition, humans know a lot less about how the body responds to food than you may think. The media delights in publishing articles in which a study is simplified and suddenly, a single food source (recent victims being eggs, chocolate and potatoes) is deemed “good”, or “bad” for you.

The truth is, it’s a lot more complicated than that. As well as the mysteries behind the science of nutrition, everybody is different and reacts differently to food and exercise programs. Also, large-scale food studies are very difficult to implement, as researches have no way of knowing what candidates really eat.

Banting or low carb, traditional clean eating, Paleo, the strike sugar diet… Which one (if any) is right for you? This article will explain a little about each of them, and then discuss what they agree upon.

The “eat clean” body building diet

The “eat clean” lifestyle is one that many of us are aware of – and for most people, it works. It includes eating five or six small meals a day, which largely consist of lean protein, small amounts of complex carbohydrates, and moderate amounts of unsaturated fats. It’s the whole “oats and egg whites for breakfast, chicken, broccoli and avocado for lunch” mentality that we’re used to seeing in gyms everywhere.

Following this diet puts an emphasis on food preparation, and you’ll need to be prepared so that you don’t get hungry. Many people also build a weekly “cheat meal” into their diet so that they are able to indulge regularly.

If you’re interested, check out Tosca Reno’s Eat Clean movement.

Paleo

The paleo diet, essentially based on what humans ate when they lived as “cavemen”, has become popular in its association with CrossFit. In following the paleo diet, the emphasis is on natural, unprocessed foods – meat, animal proteins and fruit and vegetables. As well as processed foods, dairy, legumes and grains, even whole grains, are discouraged.

If you’re interested, check out the book “It starts with food” and their (free) diet programme – the popular Whole 30.

Low-carb, high-fat (Banting)

Similar to the paleo diet, with the exception of dairy, Low Carb High Fat (LCHF) or Banting is based on the theory that fat doesn’t make us fat, but that depending on individuals’ insulin resistance, carbohydrates do. Well know LCHF diets include the Atkins diet and the Real Meal Revolution. Both of these sites have food lists, recipes and helpful resources.

If you’re interested, read Gary Taubes’ “Why we get fat” – it’s guaranteed to change the way you view food and weight. For user-friendly guidelines, checkout food lists here.

Kayla Itsines and food pyramid guidelines

Australian personal trainer Kayla Itsines has become famous for the effectiveness of her eating plan and exercise programs, and she has helped thousands of people to become fitter and healthier. Similar to eating clean above, but including more carbohydrates, Itsines’ eating plan is based on the Australian food pyramid and national nutrition guidelines.

If you’re interested, look at Kayla’s website.

As you’ve read, the lifestyle movements above disagree about what we should be eating. However, there are some areas on which they all agree. Some of these areas include:

  1. Fat is good. While the outlined eating programs above differ in the volumes of fat they think you should eat, they all agree that an amount of saturated or unsaturated fat is essential.
  2. Sugar is terrible! There is no well-balanced diet in the world that recommends high quantities of cane sugar. The diets outlined in this article all encourage followers to cut sugar out of their lives.
  3. The more unprocessed, the better. Whether you eat low fat, high fat, low carb or high carb, nutritionists agree that we should be eating unprocessed food. If you eat grain, eat wholegrain. If you’re cooking a meal, or ordering out, choose options with as many fresh ingredients and as few additives as possible.

However you personally choose to eat for good health, whether it’s by mainly sticking to one of the above lifestyle diets or a mixture of them all, try to eradicate as much sugar and processed foods out of your diet – we may not know much, but we know that eating for health and longevity includes eating foods close to the earth.

 

Resources:

The Banting Diet 101: History, Benefits & Guidelines

 

Green smoothie

Today I’m sharing one of my favourite recipes: my go-to green smoothie. This green monster will give you a good kick at any time of the day. It’s creamy, sweet and full of vitamins. 

If you haven’t tried adding kale to your smoothie, you definitely should. The combination of kale and almond milk is heavenly! It makes your smoothie rich and creamy… just perfect!

I always play around with my recipes and use whatever fruits I have in the kitchen. This recipe is super simple and so delicious. All you need is some fresh fruit and a blender.

green4

Ingredients:

  • 1 banana
  • 1 mango
  • 1 kiwi
  • 2 big hand full’s of kale
  • Almond milk

Directions:

  1. Peel the banana and cut your fruit into pieces.
  2. Put all your fruit in the blender and add a splash of almond milk.
  3. Blend till smooth.
  4. Fill up your pitcher with kale and add a bit more almond milk to the mixture.
  5. Blend for about a minute, or until all the kale disappeared. You’re looking for a rich and creamy texture.
  6. Add more liquid for a thinner consistency.
  7. Poor smoothie into a glass, take an Instagram worthy picture and drink up!

green1 green5

Feel free to play around with the recipe and to mix it up with different fruits. I love to use peaches and melons in the summer for a sweeter taste. You can also squeeze a lemon or a lime in the blender for an extra touch. As long as you use banana, kale and almond milk for the base, your smoothie will turn out rich and creamy.

Give yourself a good energy boost with this green smoothie and let me know what kind of fruits you used.

Don’t forget to share your creations with #FITGIRLCODE to be featured on our page. 

xoxo
Liberty

www.instagram.com/libertysuares

green3

 

 

Mirror schizophrenia

* It’s not my intention to stigmatize or offend anyone with any mental illness. This article is purely written out of my own experience. I don’t state any facts. I solely describe my personal situation and the feelings I’m experiencing. 

I’ve got a weird relationship with mirrors. And mirrors with me as well, I believe. All of them show me another Anna. And that’s confusing to me. I just want to know how I really look, and therefore I’ll need a mirror. It’s the only way to get a clear vision of what I look like. It may sound vain, and it probably is, but I check myself in every mirror I see. And when I’m around others, I do this very discreetly. I take a quick glance and continue with what I was doing. If I’m alone, I really take time to look at myself. And every time I feel like I have some sort of mirror schizophrenia.

There’s a mirror in my gym and every time I take a look at myself in that mirror I think: “Girl, what are you doing here? You don’t need to be here, you’re a badass ripped fit chick.” In that mirror I look so lean. But in that same gym is another mirror, in the dressing room. If I look at myself in that mirror, things are way different. Then I think to myself: “Thank God you’re here, ‘cause you’ve got a long way to go. You really gotta lay off the booze, run a few extra miles on the treadmill and go to the hairdresser , ‘cause you look terrible.” I also experience such a perception shift when I go to work in the morning, wearing a killer outfit. As soon as I arrive at the office and I check myself in the mirror I think:  “Where did it all go wrong? This outfit really needs to be on the outfit-blacklist because I  definitely got it wrong here.” Because of such experiences I developed a very specific mirror preference. There are some mirrors which I deliberately avoid, because they don’t show me a very pretty image of myself. I don’t even glance at them, those jerks. But some mirrors, wow, if I see myself in those I would almost do myself. You probably think that the next thing I’m about to say is a lie, but you can find such a mirror at Aldi supermarkets. Not the most sexy setting, I know, but the mirrors they’ve got there! Other mirrors should follow their example. Plus, taking a small walk through the Aldi supermarket will enhance your confidence anyway. Try it! You’ll walk out of there as if you’ve just received the news that next year you’ll be one of the Victoria’s Secret Angels. Instead of Doutzen Kroes.

Mirror selfies anna

The sweater

To reinforce this story, I made one mirror-selfie every day for one week, in the same sweater. And yes, that means I wore the same sweater seven days in a row. If you shower every morning and use loads of deodourant, it is doable. Let’s just say it was for a good cause! After looking at the pictures below, you can judge for yourself whether I’m crazy or whether there is some truth in this story. Anyway, during this project I noticed that taking mirror-selfies is much harder than it seems. Although everyone on this planet is taking selfies, there still is such a huge taboo about it as there is with masturbation. Without any shame we post one selfie after another, but we all make sure no one sees how this selfie was made. There’s nothing more embarrassing than getting caught while taking one, seducing your phone screen with a duckface. Luckily, no one saw me taking any of these mirror-selfies, but that took a whole lot of planning beforehand. Look left, look right, left again. Coast is clear: click! But then there’s another thing I noticed: my selfie-pose is in need of some adjustments. On every picture I look like I slept under an open window, my neck kinked to the right (for you left). But that is something I’ll work on! I’d like to end this analysis with a positive note, which is that this Colorful Rebel Cactus sweater is equally sexy on every picture. Definitely not an item for the outfit-blacklist.

Just curious, am I the only one who’s experiencing this kind of mirror schizophrenia?

Mirror selfies anna

How to know when to snooze or work out early

We’ve all been there, convincingly telling ourselves we will get up early and work out before school or work tomorrow, even getting our gym gear out ready. “Tomorrow I will, no more excuses.” Only to find ourselves turning off all five alarms that we set the night before in the effort to wake up early. Some people are great at getting up for the early morning spin class or clocking in a 5km and being dressed to impress by 9am, while some of us can’t hold our heads above our cereal bowl. Are the rest of us just damn lazy or genuinely too tired to attempt it? Here’s how to know when to snooze or hit the gym, that might help answer this question!

Know when to hit snooze

So should you set the alarms anyway and try to push through or sleep on and get in the extra hours of shut eye? Missing out on sleep when you really need it, even for a workout won’t go in your favour when trying to maintain a healthy lifestyle. Being tired makes it harder to say no to the offer of fatty foods and your body does most of your post workout recovery and repair while sleeping. This might lead you to try and replenish your energy from the less beneficial sources, a.k.a. cake because …”well I did work out today”. But how do you know if you are being too easy on yourself if you skip the morning workout? Maybe talking about balance and not pushing yourself too hard has encouraged you to hit snooze too many times. Here’s how to know:

  1. If you woke up several times or were up all night… Skip the sweat sesh that day. Your co-ordination will be affected by this sleep dept and it might even be dangerous to exercise because you’re less careful. It also increases your perception of pain, so working out feels tougher even if it is the same intensity.  You’re less likely to enjoy it in this case and the struggle continues (working out isn’t punishment, it can be enjoyable you know). If it’s normal for you to sleep badly and you find yourself skipping more workouts than you would like to because of it, it’s time to reassess your whole routine.
  2. If you slept less than six hours and it’s the third or fourth time this week… Sleep on. Skip the morning workout and take a walk later on in the day instead. Use that time as an opportunity to think about why you haven’t been sleeping very well lately. If there is something stressing you out at work or school, settling down on the couch in the evening might leave you feeling restless again by the time that you hit the hay. Exercising could help relieve some of the stress and using up some extra energy will help you sleep more soundly.
  3. If your muscles are sore from working out the previous day… Take a day off. Overtraining can cause a decrease in the duration of your sleep and the quality of it too, which won’t help you get back at it the next day. Make sure to foam roll or try a gentle yoga flow to loosen up again.
  4. If you slept at least seven hours the night before… Go workout! Although everyone is different of course, between seven and nine hours is adequate sleep for adults to function properly. You can get up and work out, even if your cosy bed is telling you something different. If you still want to hit snooze, how can you make yourself do it? Try asking yourself these three questions that might just help you find that feeling that forces you out of bed for the early bird workout:
  1. Can I work out later today?
  2. If I don’t go, am I going to fall back asleep now for another 30 minutes?
  3. Have I done all of the other workouts I had planned to do this week?

If the answer is no to all of the above then you better give yourself a shake and get moving!

Exercise right and sleep tight

It’s no secret that working out improves your sleep, unless you leave it too late before heading to bed. Although the most beneficial time to work out is debatable, and studies find different benefits of exercising at different times of the day. If you’re constantly setting the alarm and having the battle between deciding to work out or sleeping, then you’re only disturbing your sleep and not even receiving the benefit of working out. That’s just plain crazy. If you’re guilty of setting the early alarm after a junk food filled day to try and compensate for a ‘bad day’, I urge you to stop! The chances are you’ll not have a great sleep and have even less energy because of poor nutrition. Instead, get the sleep you need, focus on returning to having a balanced diet and tackle the workout the following day when your body is better fueled and rested!

With the mornings staying darker for longer and the weather turning cold, my motivation to get out of bed in general is declining, so if you’re killing it in the early morning workout department, share some tips with us too!

Sources: shape.com & greatist.com

Easy edamame salad recipe

Looking for an easy lunch or dinner with lots of vegetable goodness? Here you have it with this easy edamame salad recipe. Nom-nom-nom in no time! Recipe was found here first.

Ingredients:

  • 1 lb frozen shelled edamame
  • 3 cups frozen petite corn kernels
  • 1 chopped red bell pepper
  • 3⁄4 cup sliced green onion
  • 1⁄2 cup finely chopped red onion
  • 1⁄4 cup chopped fresh parsley
  • 2 tablespoons chopped fresh oregano or 2 tablespoons marjoram or 2 tablespoons basilsalad recipe

For the dressing you’ll need:

  • 1⁄3 cup fresh lemon juice
  • 2 tablespoons Dijon mustard
  • 2 tablespoons olive oil
  • 3⁄4 teaspoon salt
  • 3⁄4 teaspoon fresh ground black pepper

Instructions:

  1. Prepare the edamame according to the package instructions. Drain and rinse it with cold water. Set aside to drain thoroughly.
  2. Combine the edamame, corn, red bell pepper, green onion, red onion, parsley, and oregano.
  3. In a large bowl, whisk the lemon juice, mustard, olive oil, salt and pepper. Add veggies to bowl and toss to coat. Refrigerate until ready to serve.
  4. Enjoy!

salad recipe

This easy edamame salad recipe is perfect as an on-the-go lunch or as a healthy dinner. If you have any recipes I should know about, please let me know! You can also follow me on Instagram, let’s stay in touch!