Roos tests the magic Physiclo leggings

Attention ladies! There is a brand new sports brand in the market that I’m going to tell you about today. And trust me, you want to know everything about this one. What if I told you that these sports leggings cause you to burn more calories than usual? I bet that got your attention, huh?

TOUGHER WORKOUTS

Okay, I can understand that a concept like this may sound too good to be true. I mean, a pair of sports leggings that ensures that you lose weight faster sounds like a bit of an urban legend. But, that couldn’t be further from the truth, because the Physiclo leggings are specially built to make your workouts more difficult so that you have to push yourself harder to complete them.  

physiclo

When I was first asked if I wanted to be sent a pair of these leggings so that I could test them out, of course I couldn’t say no to that. It’s simple: if I hear that a pair of sports leggings can make my daily workouts harder, I want to get to the bottom of it.

The concept is not rocket science, and that’s why I want to shortly explain it: the leggings by Physiclo combine resistance bands with athletic wear. You no longer need to walk with a resistance band when you feel like doing something extra in your workout, because simply wearing the Physiclo leggings already takes care of that for you. The panels that are incorporated into the leggings make literally every movement harder. Even taking a walk around your neighborhood will be more challenging than normal.

physiclo

The looks

It’s, of course, amazing that all your workouts are even more effective with this legging, but if it was ugly as f*ck, I honestly wouldn’t want to wear it. While comfort is very important, I also want to feel good and confident about what I’m wearing when I go to workout. These leggings only come in a handful of colors, but the variation that they do have all looks very good. Simple, but beautiful, I love it! I chose the full length grey and black version in size S. The sizes run a bit small, but I didn’t have an issue with it. Because I’m a size between S and M, it fit me perfectly.

When it arrived a week later and I checked it out, I actually had to gulp. Because woah, this is anything but a normal pair of sports leggings. Even though you don’t see it initially, you get the feeling that you’re building extra muscle definition in your legs. I Whatsapped my friends immediately after to let them see how much my quads had grown in one hour, haha!

physiclo

physiclo

THE EFFECT OF THE LEGGING

Physiclo states that when you wear one of their leggings during your workout, you burn up to 14% more calories than without it. On top of that, your muscles are triggered 23% more. Logically, that means that you can workout for a shorter period, and get the same results. Super efficient!

Of course, I had to test out this assertion. I walked into the gym somewhat nervously – would people notice the ‘bulkyness’? I did my regular leg day and, I swear, after just 10 minutes I was sweating way more than usual. Even though you’re still incredibly flexible in these leggings, the job of doing certain exercises just takes way more effort out of you. It’s perfectly suited for runners, so I chose to go run and see how it is. And wow, that was just so tough. My heart rate skyrocketed within 5 minutes. I have the feeling that when you wear the Physiclo leggings, you need to start from scratch building back up your strength and endurance. I find it awesome, because it provides that extra challenge!

They do advise you, though, not to wear these leggings for more than 2 hours. After that, your legs really deserve some rest. And trust me, that’s what you’ll want too. 😉

Have these leggings sparked your curiosity and interest? Then we have a super awesome deal for you! Use the code ‘FITGIRLCODE’ (all capitals), and get 20% discount on the whole assortment. Take a look at the website! The code is valid from today up to June 7th, so don’t wait till it’s too late! 

5 healthy, delicious frozen treats for Spring

I’ve already been invited to go out for ice cream 4x this week. With the lovely Spring weather, it’s a go-to snack for  everyone, apparently! Sadly though, having store bought ice cream every single day can not only be expensive sometimes, but it’s also probably not the best treat to repeatedly fill your body up with. That’s where this list comes in. There are easy ways out there to create healthy frozen treats that don’t skimp on their flavor. Here’s my top 5 for you to whip up this Spring (or Summer for that matter)!

1. Vegan Banana Ice Cream

frozen treat

All you need to enjoy this ice cream is two ingredients and approximately 2 minutes of your time. This recipe is vegan friendly and allows you to mix it up as much as you’d like! Round it off with your favorite toppings like nuts and fruits!

2. Dairy-free Chocolate Ice Cream 

frozen treats

I love when my frozen treats are chocolate flavored. This one is full of fiber, which leads to you feeling fuller longer (and so, less likely to go and snack on something needlessly), plus free of cholesterol. If chocolate isn’t your flavor, you can also try out the peanut butter or even the mango version. Yum!

3. Blueberry Orange ice pops

frozen treats

Ice cream isn’t your only option when it comes to frozen treats when the sun is out. So go ahead and try out this fruity ice pop! You only have 5 ingredients and some ice pop molds necessary (which you can find for cheap online). These are perfect for the entire family and doesn’t have any sugar added to it. Enjoy!

4. Healthy cheesecake ice cream

frozen treats

This snack is high in protein, making it perfect to cool you off after a workout. Alternatively, you can choose to enjoy it for breakfast or lunch.. there’s no need to be picky about it. You only need a handful of ingredients like quark, cherries, cinnamon and bananas and you’re well on your way to enjoying this healthy, refreshing snack!

5. Vanilla, blueberry and yogurt ice pops

frozen treats

Last, but certainly not least is this delicious vanilla, blueberry and yogurt pop! It’s low in calorie and super refreshing, the perfect treat during the Springtime sun. None of the treats here are difficult to make, and they’re definitely worth that little bit of effort. 😉

There you have it! What are your favorite frozen treats?

How to prepare the perfect picnic

There’s no better way to slowly transition into summer than by having a picnic in the park.There’s just something unbelievably relaxing about it! But before you actually get to the part where you chill out all day, you’ve got to prepare for it. So let’s talk about your picnic prep.  With some effort, you can end up with the perfect picnic for your family and friends.

First things first: packaging

Instead of putting all your food together into one container or basket, consider walking with multiple. One container can be used for your non-perishables and cutlery, while you should bring along a cooler or two for your cold foods and drinks. This is especially important if your spot is far from your home. You want to keep your food cold as long as possible!

Bring one cooler full of ice for your drinks, and keep a separate one for your salads and meats for that matter. You’re probably going to open the drinks cooler way more than the meats/salads one, so keeping them separate will help keep the cold air present for the food. It might seem like a lot of hustle to walk with multiple containers, but it’s going to be so worth it when everything is the exact temperature it should be.

You also can never go wrong with Tupperware containers. Keep your salad dressing and sauces in Tupperware containers to ensure they don’t spill or make your food soggy. And it’s also good to just keep your foods in them. If you pull out everything onto your blanket, it’s pretty likely that you’ll just have to throw them out at the end of the day.

On top of that, another thing to keep in mind is your cutlery. Consider investing in reusable plastic plates and forks and knives. These are just as sturdy as glass plates, and they minimize your waste. And of course, don’t forget your trash bags! Clean up after yourself and be nice to the environment. 😉

What’s for lunch?

picnic

Via: Willcookforfriends

Variety is the word to use here. For your picnics, you want to make sure that you have a diverse spread of food available to choose from. One way to do this is to create an assortment of salads to put into your sandwiches. If you need some inspiration, then try out this healthy chicken salad. Spend the day before in the kitchen putting the salad together, then just spoon it into a Tupperware container and you’re good to go! If chicken isn’t your thing, then try out this yummy avocado tuna salad.

Next, make sure that you stock up on some fresh fruits. It might be tempting to just buy some chips and dip to snack on, but fruits are a much better snack. Plus, they’re way more refreshing while you’re outside in the heat. If your fruits are in check, then it’s time to move on to the veggies. Choose your favorite salad from our top 5 picks of salads and bring it along at your picnic. Salads and sandwiches are picnic staples that you can’t go wrong with. 😉

Fun in the Sun

 

picnic
Via: The Crafty Book Goddess

Some picnic goers are into laying down all day with a good book and good music around them, while others want to be a bit more active with the day. Personally, I’m a bit of both. If you’re with a group that’s more into activities, then here are a few tips to think of to liven up the day.

Instead of just plopping down on to a random spot, start your day outdoors with a hike. Explore an area you’ve never been before and enjoy a nice hike while you look out for a beautiful place to chill out at. Next, bring a board game or Twister. Competition is always a way to get people excited. It’s not only fun for those participating, but also for the ones on the sidelines. And if you’re not afraid to get a little dirty, then a go-to activity is a water balloon fight. Have you ever not had fun playing in one of these?

I can’t end this off without including some sort of more physical activity, so if you’re up for it, bring your workout with you. Take advantage of a playground or the stairs at the park and get a quick workout in before you spend the day lounging on your picnic blanket.

I hope that you enjoyed these tips and use them the next time you’re prepping for a picnic. What are your picnic must-haves for a good time?

Baked sweet potato with mozzarella and chicken

On my busy days, I like to spend as little time as possible on preparing my food, while still ending up with a healthy meal. A perfect example of such a dinner is this baked dish with chicken, sweet potato and a whole lot of veggies. All you have to do really is cut up all the ingredients and put it into a baking dish. Easy as that! 

Baked sweet potato dish

baked sweet potato

Ingredients (serves 2)

  • 2 Sweet potatoes
  • 1 Zucchini
  • 2 Tomatoes
  • Mozzarella ball
  • Dried basil
  • 1 Big red union
  • 3 Cloves of garlic
  • A few spoons of red pesto
  • 250 Grams chicken breast

Instructions

  1. Cut the sweet potato into thick slices and cook them for about 5 minutes.
  2. Meanwhile, fry the red onion and garlic cloves together in a large saucepan. Then, slice the zucchini into cubes and place them in the pan as well. When everything is cooked through, add the red pesto. The amount of pesto you add, depends on your taste. Personally I used 3 tablespoons.
  3. Cut the chicken into cubes and season it with salt and pepper.
  4. Then, grease the baking dish with olive oil. Place a few slices of sweet potato on the bottom, and place a few spoonfuls of the vegetable mixture above it. Follow up with a few slices of tomato and mozzarella and then another layer of sweet potatoes. In between the layers, you can add the chicken. These will be cooked in the oven. Repeat the layering until all the ingredients are in the dish.
  5. Season the dish with the dried basil, and place the baking dish into the preheated oven for 40 minutes at 200 degrees.

baked sweet potato

This baked sweet potato dish is absolutely my favorite. It’s super simple and also very tasty! It’s also a good recipe to make when you have leftover vegetables from the week to use up. Do you also love easy dishes like this one? Got another one to recommend? 😉

Spot reduction doesn’t exist: here’s why.

If you turn on the TV, or flip to a page in a fitness magazine, you’ll probably be bombarded with advertisements boasting about how to lose that stubborn fat at your hips, or promising to reveal your six pack in 60 days. But the truth is, this sort of spot reduction is nothing but a marketing ploy. It just does not work.

I honestly wish that I could just pick a spot on my body to lose weight at. It would make my appearance goals more attainable, and that specific desire is what makes it so easy to get fooled into believing in spot reduction. If someone is promising you the chance to lose the fat at the one spot you’ve been trying to for the past 3 years, you’re going to jump at it! But try not to believe the hype! If it seems too good to be true, that’s because it probably is. 😉

Spot reduction, what?

Spot reduction is based on the idea that you can focus on one set of muscles, work on them for a bit and simultaneously lose fat there. But.. this mindset is scientifically inaccurate. When you eat food, your body is going to utilize the calories it needs to survive and to be able to perform whatever activities you need to do that day. The excess calories (energy) that you don’t use, will be turned into fat. This fat can come in two forms: subcutaneous, which is just under the skin, and then visceral fat which is deeper in the body and around the body’s organs.

So, the fat in your body can be best understood as excess calories that are stored for future use. In order to lose that weight, you need to burn off more calories than you take in. This means that you will eat at a caloric deficit. If you don’t eat enough calories in a day that your body needs, it’s going to go for your stored energy (fat).

If you eat at a caloric deficit and exercise regularly, you’re going to end up needing a lot of calories, thus forcing your body to burn that excess fat. This is weight loss! The thing is, there is absolutely no way to tell your body where to take the energy from. It’s not as simple as going: “Hey, body..can you take off the energy from my stomach? Maybe my thighs?” Instead, your fat will be reduced in your whole body.

Genetics & Fat Storage

While it is overall fat that gets reduced through a healthy diet and exercise, there are genetic factors that influence where you are going to lose fat from first. The first genetic marker is your gender. Most of the time, men put on visceral fat around their abdominal area, while women commonly stock up on subcutaneous fat at their hips and thighs. This has evolutionary significance since these spots ensured that women’s bodies are ready for pregnancy. This also means that the female body protects fat in these areas like it is a prized possession.

This makes the fat that is stored in this area pretty stubborn to remove. Women may do absolutely everything right, and only end up losing in their face and upper body, while that lower-body fat stays right in place. The good news is, that eventually, the fat in those areas will move. It just isn’t the go-to fat store for your body, so it will take some time before your body will remove the fat from that area.

On top of that, I’m sure you’ve noticed that your friends gain weight in certain places that are different from where you gain. That’s also based on your genes and your specific body profile. Just like your genetics determines your height and hair color, it also determines where you gain and lose weight first. Generally, fat tends to leave from the most recent places that they appear. So if you notice that you gain fat in your bust, or your face, then that’s probably the places where you’re going to lose it from quickly before you notice differences overall.

So, the next time you see a health gimmick boasting about the ability to burn fat in a specific part of your body, recognize it for what it is: a hoax. Spot reduction never was, and never will be scientifically supported.

All you can do is live as healthily as you can. Once you lower your overall body fat, you will be able to reach your problem areas in time! And if you find yourself in a slump, just know that you will eventually get the results you crave. You just need to stay dedicated to the process. Slow and steady does win the race, as they say. Looking for some tips? Be sure to read our blog about fat loss tips.

Free Jogha Girl bag with every order!

Heeyaa Fit Girls and fashion lovers! Are you all ready for a new sports outfit? Do you want to grow your already impressive collection? Or are you just in the mood to treat yourself a bit? Then this is the perfect moment to get it done, and bring home the new Jogha collection! From today onward, you can get a one of a kind Jogha Girl bag with every order. Completely free. Don’t wait too long, because once they’re gone, they won’t be restocked! 

Jogha presents: The Supernova Collection

Have you already seen The Supernova Collection? Our stylish sister Jogha has come out with four new prints that will kick start your workouts! Whether you love working out in basics, or want to shine in an eye-catching outfit, the choice is yours.  My favorite? The Fierce Active Leggings! The stitching emphasizes your natural shape and stays in place thanks to the high waistband. Super handy if you’re busy squatting in the weight room!

 

free jogha girl bag

 

So. Are you in for a new active wear outfit?  Would you like to catch the eye of everyone when you walk into the gym? Do you simply want to spoil yourself? Then order your favorite Jogha item, and don’t miss out the chance to get the free Jogha Girl bag along with it! (while supplies last)

How to be the best workout buddy

Working out alone is not at all an issue, but it becomes even easier to do when you have an awesome BFFF (Best Fit Friend Forever) by your side. It takes a bit of time to get a good feel for each other, but when you do reach there, you two will be on fire! Do you want to become the best workout buddy ever? Then check out these tips. And send them right along to your very lovely BFFF. 

1.  Make sure that you’re in line with your buddy

You two are always fine and dandy together, but if you’re training for a powerlifting competition, and your workout  buddy wants to do cardio for an hour, it’s not going to work. You can maybe mentally motivate each other, but with such different goals, it can be difficult to keep that support going. It’s going to work a bit easier when you both have the same motivation to go to the gym. That way, you can share all your issues and give each other tips when necessary.

2. Make sure that you’re there. And always on time.

At 7am, you’re already fresh and out the bed, putting on your sports outfit and eating a full hearty breakfast. But when you reach to the gym at 7:30, your best friend is nowhere in sight. When you check Whatsapp, you notice that her last seen was at 3:30 that morning. Great…Now you need to switch up your whole schedule because you can’t do all the exercises that requires her there to help. Annoying, huh?  I’m sure that you never want to be in such a situation, so make sure that you’re always on time when you know that your workout buddy is too.

When your buddy is not as motivated as you, you two can clash frequently. If you find yourself being too lax, then have a talk with each other. Being a no-show just isn’t going to cut it!

3. Know when you need to motivate her and when not to

It can happen, of course, that your friend has a bad day and doesn’t feel like doing anything. This is the perfect moment to put your best foot forward. Time for a motivational pep-talk! Give your friend a bit of your energy, and ensure that you both kill your workout like you usually do. Without a workout buddy, she maybe would not have gone to the gym, so go you!

When the situation is flipped, and your friend is pushing too hard, know when to reel her in. Over training is very painful and that’s not something you want for your workout buddy. So, as a perfect BFFF, it’s your job to take care of your friend, and help her to find the right balance between getting enough rest and enough exercise.

4. Always be the best coach you can be

If you know that your best friend needs a very aggressive, loud voice to push her: then be that trainer. If not: then keep quiet. One of the best things about having a workout buddy, is that you just get each other. You know each other’s strengths and weakness and so you know when you can push a bit extra. Deadlifts, squats, and burpees can be very tricky, so it’s nice to have a buddy who can look on and let you know where you can be better.

5. Do your homework

A training routine naturally does not last forever. Every now and then, add in new exercises so that your body and mind are stimulated enough in a way that allows exercising to always be fun. As a workout buddy, you need to regularly bring in new ideas you can try together. Your best friend shouldn’t be the only one that is religiously searching for new workouts. Inspiration everywhere!

Are you always working out with your workout buddy? And do you two check off these 5 points? Let me hear ya! 🙂

Outdoor cardio workout? Hit the stairs!

It is finally hot on this side of the world and I’m currently trying to enjoy it as much as possible. I’ve been avoiding public transport like a plague, and biking everywhere just to feel that warmth on my skin! This means that I can easily understand not wanting to go on a treadmill in a gym while you can instead be outdoors soaking up some rays. There are many options when it comes to working out outdoors, and this time it includes stairs. So get on up and active with this video! It’s time to hit the stairs for an amazing cardio and leg strengthening workout.

If you’ve been reading my articles for a bit, I think I’ve made it pretty clear by now that running and I are not friends (if I’m running, it’s most likely because I’m being chased). Yes, it’s that bad. I’ve accepted that this is just who I am, so I’m always searching for new ways to get some cardio in my life without having to actually..run. There’s jumping rope, using the elliptical, dancing, but then there’s also working out using stairs.

Climbing stairs is a very effective way to improve your endurance and tone up your muscles. You’re going to hit every part of your legs and make them stronger, while your heart will be elevated and you get a killer calorie burn. It’s a great supplement to any other fitness activity you pair it with (like strength training).

I found the video below and immediately knew that I had to share it. It asks you to do 5 different exercises on the stairs 10x each and I absolutely love the diversity of them! Instead of heading to the gym, take advantage of the weather, find the stairs at your nearest park and get busy. Good luck!

Tip: Start strength training with MuscleWiki!

For women who start strength training, it can be very difficult, at first, to get a good training schedule that works for you. Not everyone has the money to hire a professional to create a workout plan for them. And a lot of the times, the workout plans that are available at the gym are not very extensive. Fortunately, the Internet was invented, and there is a crazy amount of information online that you can find about strength training. Most recently, I stumbled upon MuscleWiki, a site where you can target a specific muscle group that you want to find exercises for. Super handy!

Musclewiki is a fairly new website created by fitness dude Ryan. He has the opinion that fitness, no matter how difficult it sometimes seems, should be made simple so everyone is able to do it. To him, the difficulty lies most of all in the journey. By that, he means, that it is especially hard to find the right exercises and that’s what motivated him to start this site. The website MuscleWiki is made in such a way that it is suitable for beginners and advanced lifters. Personally, I think it’s a bit low for advanced people because there is not a large amount of exercises available. But if you’re just starting with strength training, it is the perfect tool.

How it works

When you start strength training, it is an absolute must to set up a program that you stick to. When you repeat the same exercises for a few weeks, you’ll be able to track the progress that you’ve made. At some point, you will find yourself able to do more reps or heavier weights.

When you go on MuscleWiki, you’re immediately met with a picture of the body. At the top left, you can indicate whether your’re a man or a woman. From that point, it speaks for itself: Click on the muscle group that you want to work on and you will see an array of exercises you can do. These exercises also have helpful GIF’s and an extensive explanation in the text. That way, you can clearly see and read how to have the perfect form for the move.

Calculators

Besides strength exercises, you can also find a few helpful calculators on MuscleWiki where you can (among others), calculate your caloric intake and your macros. With the “one rep max tool”, you can see how much weight you can lift for one rep based on your strength and endurance. When you’re lifting heavy though, it is recommended that you never try it alone. Ask someone to spot for you and help where necessary.

MuscleWiki is a very handy website that’s growing it’s database of exercises everyday. I find this a pretty good thing, because after you’re busy with strength training for a long time, then most of the exercises won’t be anything new for you. It seems like soon home work-out exercises will also be added. Exciting!

How did you start strength training? Are you going to give it a try now? I’m curious! 🙂

How to beat gym intimidation for good

To this day, I still do not have a gym partner that I can share my workouts with for just one reason: gym intimidation. At the gym I attend, the ‘weight room’ is located downstairs, while the cardio machines and some weight machines are upstairs. While most of my routines force me to be downstairs, its hell trying to convince any of my friends to be there with me because they feel intimidated. If this sounds like you, join me to find out how to get rid of gym intimidation for good!

I asked around a bit and found a few common reasons why women felt intimidated in the weight room specifically. It all came down to feeling like people were watching them and them feeling self-conscious. This came in different forms. On one hand, some were worried about being ogled at and in some cases, harassed. Others, felt like other gym goers would focus on them, and see them using weights incorrectly or judging them for how light their dumbbells are.

For both of these reasons, there is one thing that is implied. Women feel like they need to have a certain level of self-confidence and assurance to go and surround themselves by all the people strength training. They think they need to be impressive, so no one thinks that they are just a weak girl, or just someone doing everything wrong. And if it comes to harassment on the floor, you need to be a strong woman that can put men back in place or not pay any mind to them at all.

Are they really watching you?

But here’s the thing, that self-confidence isn’t necessary. Anyone can go to the weight floor and do their thing, no matter what level of confidence or even training know-how. Gyms have personnel who are there to show you something you don’t know, and gym-goers are also usually very helpful if you ask them something!

A lot of the fears concerning gym intimidation are really in your head. People go to the gym all for the same reason: to get fit. That takes concentration and commitment, leaving very little time to spend the whole period there looking around and judging people. If you ever feel like you’re being watched. Ask yourself this: what proof do I have of this? You’re going to then survey your surroundings and most likely see that everyone is too absorbed in their personal workouts, to pay attention to you and think you’re weak, to ogle at you or to make fun of you!

On top of that, as you give yourself a chance to continue on at your gym, you’re only going to build your self-confidence to the point where you erase those fears completely. You’re constantly getting stronger, feeling better about yourself, and attending the gym to keep leveling up. You’re most likely going to ditch the over-sized sweats and get some special workout clothes that allow you to look and feel amazing while you’re working out. Gym intimidation, who?

Comparison is the thief of joy

The easiest way to kill your mood and positive view of yourself is to compare yourself to others. It’s that simple. When you walk into a gym, it might be tempting to look around and see all the already ‘fit’ people. You focus on how many pounds or kilos they are lifting and immediately feel bad about yourself and demotivated. While you’re feeling that though, you forget to think of one important point: you were not there to see those people when they just started out, when they were just like you. Everyone starts somewhere, and progress takes time and determination. So why compare yourself to someone’s finished product when you’re in the early stages? Those are two very different leagues!

One way to fight gym intimidation is to focus completely on yourself and your goals. Why did you come into the gym? Where do you see yourself a year from now? Pick whatever your motivations are that drove you to the gym, and focus solely on that to push you through. So what if there’s a body builder next to you lifting maybe 4x as much as you? You’re taking steps forward to build the body that you want. There’s no time to pour any energy into looking around at what everyone else is doing. Concentrate on your grind.

Gym Vets: Do your part!

Gym intimidation is not just a problem for those feeling intimidated, but also the regulars who create that intimidating atmosphere. Everyone has been a beginner at one point, though it sometimes seems like this is forgotten. To the pros, it’s also your job to ensure that you do your part in making the gym a comfortable place. It’s the place to be for people who want to make a positive change in their life and build the body they want. Why would you be a douche about sharing a machine or make fun of someone using a machine incorrectly? Instead, help them out and keep your judgments to yourself. And it never hurts to send a smile. This goes a long way in making people feel welcomed!

Last night at the gym, I pushed myself to use a specific machine I had no prior experience with. I totally messed up my first set, so I ended up doing 1 more than I usually do. I was super uncomfortable and embarrassed at first, until I refocused my energy and blocked out everything around me. After that, it was so worth it. So turn your music up, find your focus point and concentration, and overcome gym intimidation the next time you go workout.

5 Signs of a good workout

When you’ve only just started working out, I’m sure that your muscles will feel really sore the day after (and maybe even the day after that). But if you aren’t feeling the soreness, don’t worry about it! A lack of sore muscles doesn’t mean that your workout was a huge fail. There are a lot of other signs of a good workout like these 5 below!

1. You had a hard time during the last reps

Were you nearly crying during the last couple of squats? Well, that’s the sign of extremely tired muscles. When you have a really hard time completing the last 2 reps, you know you’re really pushing yourself. Don’t choose to give up, you can do it!

 

2. Your body feels like pudding

Do you know that feeling you get after a workout, when it is even hard for you to pick up your cup of coffee? This shows that you have really outdone yourself this time. When you are experiencing that ‘jelly’ feeling after a workout, make sure you drink enough water and give your muscles some rest.

 

3. Your stomach has changed into a black hole

After my usual workouts, I get extremely hungry. Sometimes I really have to fight the feeling, because I know that eating 10 grilled cheese sandwiches would do me more harm than good. The feeling that you want to eat your complete pantry is a good sign of a successful workout. Your body is asking for yummy food so it has some energy available to rebuild your muscles, so it’s time to cook something awesome!

4. You become a sleeping beauty

The night after a workout, I get extremely tired. It’s just so much effort to keep my eyes open after 9 pm. When I have another workout planned the day after, I usually go to bed really early. So when you become the perfect Sleeping Beauty, which means you don’t have to wake up every hour, this is a sign of a success workout! Zzzz..

 

5. You become extremely focused

This might sound a bit crazy, but we usually get very productive after a good workout. The fact that you’re physically drained doesn’t mean that you can’t use your brains. So next to the endorphin boost, you also get a very high productivity rate after you’ve been to the gym. It might take a while before you notice your pounds dropping on the scale, but the positive mental effects of workouts are definitely showing a lot sooner! This means that it will be a piece of cake to continue working your ass off.

What are your signs of a good workout? Please feel free to share them in the comments!

Summer salad full of protein

A salad is always a good idea if you ask me! The hot summer weather makes it even more suitable to go for a fresh and light salad. 🙂 It’s starting to finally feel like we’re moving into summer, so that’s all the more reason to whip up this yummy salad while the sun is shining! Here’s a filling lunch salad, that is incredibly tasty, fresh, and so good that you’ll have to make it a weekday staple, no matter the weather. 

In the mix

To me, the good thing about salads is that you can vary endlessly with them. You can have a light, side salad one day. And then a good, rich salad that can pass as a filling main course the next. Another advantage is that it’s never too heavy on your stomach, so it’s ideal to eat before a workout. And if you have some left over, you can stuff it into a Tupperware container and bring it to work the next day, win-win!

Ingredients for two people:

  • 100 grams spinach
  • Halved zucchini, thinly sliced
  • 50 grams of green asparagus tips
  • 200 grams of potatoes (with skin), cut into small cubes
  • 10 cherry tomatoes, halved
  • Half of mango, cubed
  • 15 grams pine nuts
  • 100 grams diced ham
  • 2 organic eggs
  • 100 grams cottage cheese
  • Oil for frying

Dressing:

  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons white balsamic vinegar
  • 80 grams cottage cheese
  • 6 mint leaves, finely chopped
  • Freshly ground black pepper
  • Sea salt

Directions:

  • Boil the potato cubes and the eggs in a pot. Cook the potato cubes for 12 minutes, but remove the eggs after 6 minutes and place them under cold water.
  • Roast the pine nuts in a dry pan until they are golden brown. Set aside.
  • Fry the zucchini and asparagus tips in a bit of olive oil until they are golden brown. Add salt and pepper to taste, and set apart.
  • Cook the diced ham until they are crunchy and a nice color.
  • Remove the potato cubes from the heat and place them shortly under cold water. You can now start building your salad.
  • Begin with spinach. Put these into a large bowl, and add the potato cubes, cherry tomatoes, zucchini, asparagus tips, mango and diced ham. Top it off with the roasted pine nuts, cooked eggs and cottage cheese.
  • Make the dressing by combining all the ingredients and stirring well. Pour the dressing over the salad, and serve!

This lunch salad is perfect as a main course in the evening or as a side at a BBQ or anything else you do for lunch! What do you think of this salad? Full of crunchy vegetables, salty ham, sweet mango and a soft cheese. Are you already on your way to score the ingredients? 😉 

Juicy shrimp spring rolls

Spring calls for spring rolls! It’s not the easiest meal to make, but practice makes perfect. Either way, Fit Girls are always up for challenges, right? 😉 In this recipe, Christina explains how to make these delicious shrimp spring rolls with breeze. The sweet spring rolls are light, fresh and perfect as a meal at lunch or as a side dish. YAS!springrolls

Ingredients (8 medium spring rolls)

  • 8 sheets of rice paper
  • 3 eggs
  • 1 avocado
  • 75 grams grated carrot
  • 50 grams shredded red cabbage
  • 50 grams rice noodles
  • 1 tbsp sweet and sour sauce
  • ½ sliced red bell pepper (paprika)
  • 20 grams cashews
  • 150 grams cooked prawns
  • salt and pepper
  • fresh coriander
  • sesame seeds

Directions

  1. Fry an omelet using the eggs, roll it up, and then cut it into strips.
  2. Throw the omelet strips together in a bowl with the grated carrots, sliced red bell pepper and cashews.
  3. Finely cut a bit of the fresh coriander and add this as well.
  4. Full a small pot with water and bring it to a boil, then remove it from the heat. Put the rice noodles in the pot and leave it for three minutes. Drain the pot well and then put the rice noodles with the other ingredients.
  5. Add salt, pepper and sweet and sour sauce to the ingredients and mix well.
  6. Now is the time for the real job. Take a large bowl of warm water and lay a sheet of rice paper inside of it. Wait until the skin is nice and soft, then place it on a cutting board.
  7. First add a bit of avocado, red cabbage and four small prawns lengthwise and horizontally. Add some salt and pepper.
  8. Now, add two generous teaspoons of your mixture and fold the outside edges of the rice paper bit over the ingredients. You want the sheet of rice paper to be tight around the contents, so that when you tilt the lower portion of your ingredients, put it down and pull it a little towards you. Then roll it till the end.
  9. Repeat this for the other spring rolls and add some sesame seeds over the spring rolls in the end.

For more fingerlickin’ good recipes, check out Christina’s Instagram. We are fans!

10-Minute jump rope workout

Is running not for you? Yeah, it’s not for me either. The good news is that you don’t have to become a runner to be fit. There are so many different, but effective ways to get in shape! Jump rope happens to be one of them. Don’t just cross it off as a fun game you played when you were in elementary school on the playground, jump rope is serious business. 

Think about it, how many sports movies have you watched where you see boxers always skipping like their lives depended on it? Jump rope is a killer calorie burner and it also strengthens more muscles than you think: your calves, your shoulders, your abs, your quadriceps and your hamstrings! All those big muscles need to be engaged in order to keep you stable and skipping. Plus..do you know how much more coordinated you’ll become? It takes proper focus to be able to jump rope efficiently.

Some other benefits:

  • Jump ropes are cheap and portable
  • You improve your stamina and ability to breathe more efficiently
  • You’re able to strengthen your ankles and your feet
  • You improve your brain function
  • It calms you down
  • It is not running.

If any of these benefits appeal to you, then get out there and buy some jump rope and just start skipping! You can add jump rope as a supplementary workout to your usual routine or use it as your cardio workout itself. Multiple studies have been published that show that you lose 0.1 calories per jump. If you’re jumping at a moderate pace, then you can burn between 10-16 calories per minute. So even just 10 minutes of jump rope can make a big difference for you!

Here’s a 10-minute jump rope workout to get you started.

If you find that you can’t keep up in the beginning, don’t worry about it. You’re only going to get better with practice. So keep going! Take your breaks when necessary, slow down the pace if you need to, and then continuously challenge yourself as time goes on and you get better. Happy skipping! 🙂

7x The best veggie burgers

Burgers, I love ’em. To be honest, I always make sure to eat at least one burger during my weekends and to serve them with a portion of delicious sweet potato fries with rosemary and thyme. YUM! Only thinking about it makes me hungry already. While you may automatically think beef when I say burgers, I actually don’t use meat every time I make one. There’s no need to when there are so many recipes out there for veggie burgers. Time to share my top 7. Enjoy!

veggie burgers

Source photo: The awesome green

1. Monster vegan burger

This burger isn’t only completely veggie-proof, but it’s also 100% vegan. It can be quite a challenge to create the perfect burger without an egg, but this food blogger has worked it out. This delicious, green burger is a great source of fibres, vitamins and minerals.

veggie burgers

Source photo: Pinch of yum

2. Spicy kale burger

I had no idea that you could make delicious burgers like these out of kale. I have to say that I’m not the biggest kale-fan… But still this recipe caught my attention. It looks delicious and it’s also very simple to make. It’s made out of quinoa, kale, almonds and eggs. Simple as that! 

veggie burgers

Source photo: Faring well

3. Veggie burger with homemade mustard

This burger is gluten-free and it’s also full of vegetables. I absolutely love the combo with the homemade mustard sauce. Are you ready to enter veggie burger heaven? Because that will definitely happen when you taste this big fella.

veggie burgers

Source photo: Minimalist baker

4. Simple falafel burger

If I’d have to name one simple veggie burger to try, it had to be the falafel burger. All you have to do is put the chickpeas, spices, onion and clove of garlic in a blender and mix it until it becomes a nice, soft texture. Bake them in a pan with olive oil and then you have them: your delicious and healthy falafel burgers. The first time I tried to make these, I couldn’t believe it was that simple.

veggie burgers

Source photo: The awesome green

5. Beet burger

This colourful burger is perfect for summer. It’s made out of beets, quinoa, sweet potato and avocado. The dressing consists of lemon, tahini and avocado. That sounds delish! The chef of this recipe prepared the burgers in the oven, but you could easily fry them in a pan as well.

veggie burgers

Source: Peas & Crayons

6. Chipotle pumpkin veggie burger

These incredibly delicious burgers will make everyone happy! They are gluten-free, freezer-friendly and super tasty. Please make these burgers, you’ll thank me later.

veggie burgers

Source photo: Veggies don’t bite

7. Mexican Burger

I’m a sucker for Mexican food. So a vegetarian version of a Mexican burger sounded pretty good to me! These burgers are actually perfect to put on your BBQ. Sometimes the texture of veggie burgers doesn’t always hold up in comparison to beef, but luckily that’s not an issue for this one! I have already saved this recipe because this is the first one I’ll make when the weather starts warming up!

Have you got some epic burger recipes? Please share them in the comments!