Sophie’s Fitgirlcode Guide Review- 2 week progress

Hi Fit Girls! As you may or may not know, I started the Fitgirlcode Guide 2 weeks ago.?The reason why I started it is because I am leaving to Singapore this summer (I am basically fleeing to warmer weather). And, in order to be able to enjoy the weather, I want to feel as comfortable in my own body as possible. I love summery dresses and clothes, but I often don’t feel as comfortable wearing shorts as I’d like to be. Therefore I decided to do the Fitgirlcode Guide and aim for the body that I have always wanted. That is, a body that is strong, toned and healthy. The Fitgirlcode Guide supports precisely such a body type so it was a perfect fit! Here is my 2 week Fitgirlcode Guide review:

How do I feel about the Guide so far?

I honestly enjoy every day of the Guide. How come? It’s because the Guide is not restricting and thus doesn’t really feel like a “diet”. Diets are often associated with negativity because you’re giving up good food… However, the Fitgirlcode Guide isn’t really a diet, it simply gives you a very healthy and balanced meal plan with an accompanying selection of workouts that will tone your body and give you that strong and healthy look.

What also makes the Guide easier is that you don’t need to “strictly” follow the recipes the way they are shown. For example, I don’t eat fish or seafood and so, instead I just eat chicken whenever salmon or tuna is mentioned.

In terms of motivation, it’s all still there at the moment! ? Since I haven’t lost any motivation, I haven’t diverted from the meal plan. Except for once in the weekend… In the weekend it’s hard to keep up every meal of the Guide as you’re often out and about, enjoying life and taking part in activities with your fam and friends. This is luckily not a problem, the Guide encourages you to be active and to enjoy life. The only thing it stresses is that you should keep a balance and not go completely off track. This means that I could guiltlessly enjoy the fries and burger I had on Sunday night.?

Is there any progress?

Two weeks isn’t much, so I don’t have my perfectly carved abs YET! ? However, I do feel a lot leaner. I can see my body getting more and more toned every day, and guess what?! I LOVE IT!! After week 1 I felt a lot less bloated, which was really a problem that I had when I wasn’t eating very well. And now week 2 is where my body started to really get leaner.

Apart from the physical changes, I now also feel A LOT more confident. I am starting to love my body and what it’s capable of (which I notice in the gym)! My dedication to the Guide grows every day which means that saying no to beautiful little snacks is maybe a little painful, but the pride I get afterwards is so much better.?

In addition, I have made a lot of progress in terms of my appetite. The Guide has really taught me to stick to 3 meals with small, healthy snacks in between. Before the Guide I was just kind of eating whenever I wanted and it made me constantly crave more food. However now I just look forward to a particular time of day when I will eat, and the snacks in between are very useful as they kill my cravings.

Is it easy to keep up?

It’s neither easy nor difficult… It simply takes commitment and preparation. Your life actually becomes easier because you know exactly what you need to eat every single day. However, when you have a busy schedule and don’t have so much time, it gets difficult to prepare all your meals. Resisting temptation is of course also difficult but if I manage to conquer my cravings for snacks, then you can too! ?

The workouts are not too intensive as there are only 3 per week (I actually do more than the Guide suggests because I am a sport fanatic). Some of the exercises are difficult and need real persevarence, whilst the other half of the exercises are a bit easier and more enjoyable. Much like the meal plan, the workout plan is also flexible. For example, I love weight training, and so I just do the Guide’s workouts as a warm up and then do my usual weight training.

I hope this review helped shed some light on what you could expect from the first 2 weeks of the Fitgirlcode Guide. I honestly recommend the Guide as it allows you to reach your goals quickly and easily, in a fun and healthy way! If you have any more questions or comments don’t hesitate to comment or email them. I’d be happy to answer them. Otherwise, I’ll see you in 2 weeks with my 4-week transformation pictures! ?

If you’re curious about the ways in which I remain motivated you should check out this article I wrote >

How to: Homemade peanut butter

Recently Fitgirlcode’s newsletters have been booming with inspiration and fresh doses of motivation. We love to personally hand you our favourite recipes and workouts, as well as our thoughts on the most exciting happenings around the world. We’ve also decided to send out FREE DOWNLOADS to our dear Fit Girls so that healthy cooking and fun workouts are never too hard to find out about. Do you think that you could use some weekly new workout ideas and refreshing recipes? Are you someone who likes to hear the words “YOU GOT THIS”? Our newsletters will boost your motivation, and help you stay on track in a HEALTHY WAY. Take the leap of faith and sign up.

Now, one of the free downloads that we have sent out in our newsletter is about, what we’ve all been waiting for, HOMEMADE PEANUT BUTTER! The road to a Fit Girl’s goal is long and hard, sometimes its best to just treat yo self and use it as a moment to gain motivation once again. Bake a cake! Or make one of our vegan PB cookies! Upgrade your treat with your very own homemade peanut butter.

Homemade peanut butter: Free download

This is one of the 3 pages of the whole download, the full download is available once you join the Fitgirlcode newsletters. Every week, a download like this one will be delivered straight to your inbox! Ranging from recipes, to workouts, to mini-guides… Curious as to what is waiting for you?! ? Try it out!

Making peanut butter now actually sounds pretty simple… Make a first attempt and comment down below how it went for you!

Photo credits (Header): Christine Siracusa via Unsplash

If you’re looking for a bigger Fit Girl commitment, try out our Fitgirlcode Guide!

Fitgirlcode Guide Reviews From You!

The Fitgirlcode Guide is celebrating its relaunch today! We have been listening to your wants and needs and we have managed to incorporate your wishes into the Guide. What will make this updated Guide even better is its international orientation. Now you can get the Guide with the measurements in both grams and ounces! As a plus, the design has been updated and made even more appealing. So, no need to hold back on sharing those Instagram pics of you and your Guide!

In order to show you the success of our past Fitgirlcode Guide we want to share some of the Fitgirlcode Guide reviews that your fellow Fit Girls sent us.

The Fitgirlcode Guide reviews:

Noraly:
“The easiest thing is that you now have a weekly menu. We don’t need to think about what we want to eat every week anymore. We do the weekly groceries in the weekend and then we conveniently have everything in the house which allows us to cook and eat on time and in a relaxed manner.”

Claudia:
“The Fitgirlcode Guide definitely gives a lot of support. It indicates precisely what you’re allowed to eat, how much you should eat, when you should train, and also when to give yourself some rest. That works incredibly well.”

Lauren:
I find them very easy to follow! The simplicity of how everything is explained is very enjoyable, particularly for the recipes.”

Anne:
I found the recipes delicious and I still make some! I even enjoyed the workouts, and they were very manageable at home.”

Iris:
“I am personally very happy with the Fitgirlcode Guide. Thanks to the handy tips and the variant tools (workout routines, grocery lists, motivating quotes here and there, mindfulness audios) you feel way more engaged and committed, which helps you keep it up for a longer amount of time. If you were still doubting, I would give you a push in the Fitgirlcode Guide’s direction, because it truly is worth it!”

I actually personally started the Fitgirlcode Guide 1 week ago. So I can attest to these quotes and say that they are 100% true. From my experience so far I can definitely say that the fact that there is a food schedule for everyday is very convenient. No more worrying about what to eat, and you can look forward to what you are going to make days before you even make it. A great aspect of the Fitgirlcode Guide is also that there are weekly groceries, so I would just tick off anything I had bought.

If these reviews have convinced you of the Fitgirlcode Guide’s wonders, then you can buy the Fitgirlcode Guide right now!

4x Active Holidays

Spring has emerged from the dark and coldness, and it’s already making us fantasize about the summer. Even though many of us will be busy treating ourselves with cocktails, tan lines, and culinary wonders, some of us look for more active holidays. Personally, I go to switzerland every summer and hike up the mountains in the beautiful summer weather; so I can definitely recommend trying out a holiday that keeps you on your feet! Try something that is out of your comfort zone, put yourself out there, and enjoy the adventures that come your way! Get inspired by these 4 active holidays:

1. Backpacking

Backpacking holidays have gained, and keep gaining, popularity among travellers world wide as it is a cheap and fun way to discover all sorts of places around the world. However, backpacking doesn’t necessarily have to be in a far away country, it can also be done in the mountains nearest to you, or even in a forest. Any mesmerizing landscape that you have not yet discovered can be one to put on your backpacking list.

The most popular all-out backpacking trips are made to, for example, Thailand or Peru. This is because these places offer many beautiful landscapes, one after the other. They also have neighbouring countries that offer the same thing, thus they are a great hub for exotic hot spots.

Backpacking is also a great holiday option if you’re looking to learn a new language. Spanish, French, English? All of these languages can be combined with a suspenseful holiday on the road.

However, backpacking isn’t just a 24/7 hike, it is so loved by the people because it offers flexibility in its duration and activities. Are you tired after a whole day of walking? Take a rest day on the beach and enjoy a night out with your comrades.

2. Surfing

One that is becoming more abundant over the years is the surf-holiday. A holiday for just you and your partner, or for you and a whole group of friends? Surfing is fun with anyone and everyone. Even though it is becoming more and more abundant, it is still a pretty special holiday! If you’re scared to take on this active holiday because you have never surfed before, don’t be, because that’s the whole point in doing it a week long. Personally, I went on a surf holiday once (I can’t surf at all btw), and it was so much fun. I learned that surf destinations are filled with admirable people that only look to get to know you and have a drink with you! It is definitely a holiday that I want to do again.

From Australia, to Hawaii, and to France,… Every continent has its top surfing locations, just take your pick! Are you packing your swimsuit already? ?

3. Cycling

Another way to spend your holiday actively is by biking from location to location. Is walking not your thing, you prefer the thrill of speed? Then biking is definitely a top choice for you! The level of difficulty of your holiday is totally up to you. Are you looking to do it with your family? Then 2 hours of biking per day can already get you a long way. Looking to go with some sporty friends? You could easily tackle up to 4 or 5 hours per day. Cycling along a coast is the easiest, and in the mountains it will obviously be a slightly bigger challenge. Either way the landscapes will be breathtaking and Instagram-worthy ?.

Some of the common cycling holidays occur in Italy, Canada, and New Zealand. Doesn’t sound so bad does it? This is your perfect escape from the metropolitan life, or just the work routine that you need a break away from for 2 weeks.

4. Yoga Retreat

In terms of the mindfulness that our Fitgirlcode Guide stresses, a yoga retreat should be welcomed by every Fit Girl. The contradicting phrase of “active rest” comes into play when on a yoga holiday. Become aware of your body’s needs and capabilities, and let the yoga zen you. One way to take part in a yoga-filled holiday is by simply booking a ticket to somewhere peaceful and beautiful, and just doing some yoga there. But, another way to do it is by going away with a yoga retreat. The perks of a retreats are that they will make a programme for you, and you will have enough guidance around you to help you perform to the best of your abilities.

How do you like to spend your holidays? On the beach tanning with a few drinks by your side? Or by remaining active and upbeat? Either way, holidays are meant to be enjoyed and all of these types of holidays have that as their number 1 priority. Let us know what your ultimate summer holiday plans are in the comments! We are very curious. 

Are you doing another type of holiday, maybe taking part in a marathon in a foreign country? Discover now how to prep for a marathon >

Work that ass: 5 bubble butt exercises

If there is one thing that Fit Girls like to work on, it’s the booty! Some people have the lucky genes of growing the perfect bubble butt very quickly, while some have to work just a little bit harder. But(t), if you train hard enough it’s easily possible to get that extra little layer of ASS. A lot of people think that squats are the best way to train your derrière, however if you combine the following exercises you will get your booty results much faster. Let’s kick some ass!

Single-leg bridge lift

This exercise is doable just about anywhere where the ground lies, so there’s no getting out of this one! It is the perfect exercise for your booty, and as a bonus you also get to train your legs. Simply lift your hips, wait till you feel that squeeze in your bottom and then slowly lower your hips again.

How to:

1. Lie down on your back with your knees bent and your hands flat on the ground.

2. Stretch out 1 leg and then lift up your hips

3. Go back down again and repeat this 10 times, then SWITCH LEG & REPEAT!

Leg kickback

This is an exercise that you can even do from your bed, which makes it one of the best exercises ever! ? I don’t think it gets much easier and comfortable than that.

How to:

1. Lie down on the edge of a bench (or your bed) with your upper body. Bend your knees.

2. Slowly lift your legs up.

3. As you have lifted your legs, tense your butt for 3 seconds. Then lower your legs again

4. Repeat this 10 times (or more if you can take it on!)

Donkey Kicks

This is one of my favourite butt exercises, simply because it truly works and you can feel that it works! After just one solid set you feel your butt working its ass off. ?

How to:

1. Sit down on your hands and knees. Keep your back straight (this is very important)!

2. Lift one leg up and then down again.

3. Repeat this 10 times and then switch legs.

Single-leg deadlift

You probably have heard of the normal deadlift which you most likely ace in the gym! But, did you know that it is also a great butt exercise?? Simply give the original deadlift exercise a small twist and voila! the perfect ass workout.
Do you not have any dumbbells at home? No problem, just grab 2 water bottles and you’re good to go as well.

How to:

1. Grab a dumbbell in each hand and stand with you feet at shoulder-width, keep your back straight.

2. Next, bend over with the dumbbells in your hands and lift up your right leg at the same time.

3. Come back to your initial position and repeat the exercise with the other leg.

4. Repeat this 10 times.

Side leg lifts

Guess what? For this exercise you get to lie comfortably on the ground, but DON’T FALL ASLEEP! Prepare a small video to watch and get ready to train your butt in the most easy way, yet don’t underestimate the intensity of the exercise.

How to: 

1. Lie down on your side and support your head with your elbow. Place your other hand on your side. Keep your legs slightly bent from one another.

2. Lift up your upper leg. Once in the air, hold the position for 3 secconds and then slowly lower your leg again.

3. Repeat this 15 times and then switch sides.

I’d give every exercise about 5 sets, and don’t be afraid to increase your reps if it is too easy! If you do these exercises enough on a regular basis then you will be growing that bubble butt in no time. Feel the butt burn and enjoy it!

Did you just finish your workout? Curious as to whether your post-workout behaviour is that of a Fit Girl? Check what some of the biggest post-workout mistakes are >

How to: prepare for a marathon

Whether you’re planning on running half a marathon, a full marathon, or even a simple 5 or 10k, you need to take part in some marathon preparation! Going from running 15 minutes on the treadmill, to running for an hour to 4 hours straight, is not easy. That’s why I am here to help you. I’ve personally never run a marathon before, because I am not “old enough” yet to participate (you have to be 21), but I have already done a 21km and 10.5km marathon. One was in Brussels and the other in Rotterdam. My time for the 21km was 2 hours and 5 minutes, and I ran the 10.5km in 57 minutes. Given that I ran the 21km half-marathon 4 years before I did the 10,5km, I was glad to have improved my time (if you calculate it). I would love to do more marathons, but they are, funnily enough, quite expensive. #studentlife In 2 years (when my body will be ready for it), I’ll want to take part in as many marathons as possible. It is on my bucket list to take part in a marathon on every continent.

So, how can you improve your running time and accomplish a 42km marathon successfully. There are 3 things that you need to focus on in order to prepare yourself for a marathon:

1. Training

How you train will define how you complete your marathon. You must train, in order to do well! But, don’t just start 2 weeks ahead, training for a marathon should take at least 4 months. In those 4 months, aim to run about 3 to 5 times a week. Start slow and build up your time/distance every training. Set yourself a time goal in which you want to complete your marathon and base your training on that goal.

If you are lifting and working out with heavy weights, you should definitely lose the weights and focus on working out with your body weight, and doing cardio. This is because lifting will only build muscle and make you heavier, when you reach that 29km mark and you still have 11 more to go, you will feel your weight holding you back. You want to be able to move your body’s weight comfortably and for a long time.

The consistency of your training is highly important as it will help you avoid injuries. Be consistent with your planned trainings and then your body will be able to strengthen itself over time.

2. Food

I have a new word for you: CARBO-LOADING. Carbs will become your best friend as you get closer to the marathon date. Carbs are a source of pure energy that are there for quick use. Unlike fat which is more difficult to take up, carbs are an easy source and that is what you will need throughout those 42km. Whole-weat pasta is my personal favourite as it just tastes so good. 4 days before the marathon you should definitely start upping your carb-filled meals, and avoid fatty treats. You will never find an as good excuse to just eat pasta all day, every day!

The night before the race, eat a whole plate of carbs and get a good night’s rest. Then, in the morning, atleast 3 hours before the start of your race, eat about 150grams of carbs. aka breakfast = (surprise) CARBS.

3. Hydration


Source: Element5 Digital, via Unsplash

It is very important that your body is hydrated so that it doesn’t break down or lose energy. So, as you are training for months and months, STAY HYDRATED. DRINK THAT WATER. I want to see you drinking at least 1.5 litres (6 cups) of water a day.

Then, when the race day finally arrives, 3 hours ahead of the start, you should drink about half a litre (2 cups) of water. The carbs and water will keep your body at its energy peak. Throughout the race you should definitely stop at every station and grab the sports drinks offered. These drinks will be like a fresh boost of energy and are easily absorbable thanks to the carbs.

There you have it, the perfect formula to ace a marathon. Marathons should be on everybody’s bucket list as they are a scary, yet exciting adventure that will leave you prouder of yourself than you’ve ever been. Between the training, carbs, sports drinks, the marathon will have nothing on your fitness!

If you’re looking for a training schedule that will help shape and strengthen your body: Attempt the Fitgirlcode Guide >