4 Reasons To Incorporate CBD Into Your Wellness Routine

No stress- incorporate cbd into routine

Due to the recent pandemic, a lot of people have decided to take wellness more seriously. They’re now paying attention to their diet. Some have also begun hitting the gym. But as the saying goes, ‘Too much of anything is bad.’ So while it may have crossed your mind, overeating or overexerting yourself during exercise won’t end the way you expect it to. In the worst-case scenario, it may even result in the opposite effect. The good news is that wellness isn’t as clear-cut as it may seem.

What Defines Wellness?

Wellness is the optimal state of health that results from the active pursuit of good, healthy habits and lifestyle choices. It’s associated with intentions, choices, and actions that work toward optimal health and overall well-being. In other words, wellness isn’t necessarily restricted to diet or exercise, and you can improve it by opting for a different route.

Take, for example, sleeping. Sleeping doesn’t involve diet or exercise, but experts have proven that paying attention to your sleeping patterns is perhaps one of the most significant steps toward better wellness.

Be that as it may, it doesn’t change the fact that there’s no shortcut in pursuing wellness, and you most certainly can’t achieve better health overnight. You can, however, achieve your goal more quickly with the right strategy, like avoiding unhealthy behaviors, spending more time outdoors, and drinking more water. But one particular method that’s caught the attention of the whole world is the use of cannabidiol or CBD, a substance known for its wide-ranging health benefits.

Considering your unfamiliarity with CBD, you probably have some doubts. So it might be best to prove the point by listing a few benefits of CBD to your wellness routine.

  1. CBD May Promote Better Sleep 

Sleep helps the body to recuperate and regenerate its cells and vital organs. When you’re restless, you’ll feel more drained and stressed. Sleep deprivation causes severe symptoms such as migraines, mood swings, and lack of concentration, all of which would interfere with your daily life. Integrating CBD into your routine before going to bed could help you sleep better. 

CBD promotes melatonin hormones by invigorating the pineal gland and other areas of your brain responsible for controlling sleep. As soon as melatonin production starts, it normalizes your sleeping patterns. Thus, if you want to improve the quality of your sleep, adding CBD to your wellness routine might be a good start.

  1. CBD Oil Can Potentially Benefit Your Hair, Nails, And Skin

Stress and hormonal imbalance could cause your skin to look dull and unhealthy. According to The Other Path, CBD contains anti-inflammatory and antioxidant properties that may help in easing puffiness, stiffness, soreness, and breakouts on your skin. As such, applying CBD oil directly to your skin could help minimize the itchiness and oil secretion on your face, neck, or back, especially for those people suffering from acne, pimples, and blackheads, among other issues. Similarly, you can purchase skin care products like moisturizers and face masks with CBD as one of their ingredients.

Furthermore, cannabidiol is believed to help in taming and nourishing the ends of your hair, not to mention it may stop persistent dandruff from taking place. So if you’re tired of having a bad hair day every day, try mixing a few drops of CBD oil with your shampoo and apply the mixture to your hair.

Lastly, since CBD oil contains diverse nutrients like antioxidants, essential fatty acids, and vitamins, it could restore and strengthen your brittle nails. You might just notice a significant transformation in your nails once you start incorporating CBD oil into your nail care routine.

  1. Cannabidiol May Reduce Stress and Anxiety 

One of the biggest reasons you should incorporate CBD into your wellness routine is that it plays a significant role in managing stress. It’s known to alleviate the symptoms of different chronic health conditions such as headaches, gastrointestinal issues, and even cardiac arrest. Various research findings also show that CBD may be beneficial for anxiety-induced insomnia, tension, and post-traumatic stress disorder (PTSD). If you want to live your life in the best and healthiest way possible, adding CBD to your daily routine would be an excellent step in reducing stress and avoiding anxiety. 

  1. CBD May Relieve Muscle Soreness 

CBD might not only positively influence your pre-workout frame of mind but also help in soothing your post-workout aches and pains. Since it has anti-inflammatory properties, it may help relieve muscle soreness, allowing your body to recover from intense workouts faster with less lingering pain. This will make you want to go to the gym more—imagine not feeling severely intense post-workout pain even after a challenging session!

Wrapping Up 

Leading a healthy lifestyle is an essential part of an effective wellness routine. If you’re one of those who want a better way of life through natural methods and products, you may slowly try incorporating CBD into your routine on top of doing proper exercise, eating healthy food, and getting enough hours of sleep. CBD-infused balms, oils, and even bath bombs are just some of the products you can start with on your wellness journey.

5 tips against a bloated belly

On a scale of 1 to stepping on lego, how much do you hate feeling bloated? With all the hard work and effort you put into this new and improved body, you don’t want to have a “food baby” every time you eat something. Luckily, there is something you can do about it! 

After receiving and hearing so many women complain about bloated bellies, we sat down together and came up with 5 tips to prevent a bloated belly.

1. Rule out any wheat or lactose. Some of us are (unknowingly) lactose intolerant which causes bloating. You can check this with your doctor, or if that seems a little drastic to you, pay attention to what you have eaten before you felt bloated. This might point out that it often happens after you have eaten bread or drank milk for example.

2. Avoid foods that makes you gassy, such as all beans, broccoli, Brussels sprouts, and cauliflower.

3. Eat high fiber foods such as whole grains, fruits, vegetables, legumes, nuts, and seeds. They are extremely good for you and will prevent the food baby!

4. Drink plenty of water, and don’t drink soda (carbonated) drinks. Soda is not only packed with sugars, but it also contains a lot of carbon acid, which will cause your belly to bloat.

5. Eat slowely. By chewing your food longer and better you will mix more saliva which will make you digest your food better. Also, don’t watch TV or check your phone or computer during dinner. Try to make dinner last for at least 30 minutes, eat slowly and enjoy it to the max.

Are there any more tips that you know of? Let us know in the comments and share them with your fellow Fit Girls. 

These are the nicest (and most delicious) hotspots in Los Angeles!

If you follow me on Instagram, you have probably seen some posts pop up of my time in Los Angeles three weeks go! Together with my friend Emilie Sobels from Hashtag Workspace, I attended the Girl Boss Rally, an incredibly inspiring and amazing event where you get presented with all kinds of tips, tricks, presentations, motivation and meet & greets for a whole week. During my trip to L.A., I made a good attempt to visit 100 hotspots within a week. From the most Instagram-worthy settings to the tastiest lunchrooms, I wanted to see it all. Unfortunately, I did not get to see those 100 places within a week, but what I have seen I will gladly share with you! Below is a list of my favorite hotspots in Los Angeles so far. 

Flying with WOW Air

Yes, I’m starting off the list with an airline company rather than a hotspot. But, I wanted to share this great flying experience with you as well!  Do you want fly across the ocean in a cheap and comfortable way? Then I can definitely recommend Wow Air. This Icelandic airline flies from several European cities (such as Amsterdam and Brussels) to a lot of big cities in North America! Including Los Angeles, New York and San Francisco, as well as Montreal and Toronto. With only one short stopover in Reykjavik, you are on the other side of the ocean within a couple of hours. You can choose how fancy you want your flight to be with different tickets, but with a standard ticket you’re in Los Angeles for only €169.99. It’s great!

hotspots in Los Angeles

hotspots in Los Angeles

hotspots in Los Angeles

Pali hotel

Normally I’m not a huge fan of hotels when it comes to food hotspots, as it is often a bit disappointing. Lucky for us, in L.A. this is not the case as Pali Hotel surprised us enormously! During the conference in Downtown L.A. this is the hotel we stayed at. After the Girl Boss Rally we were so exhausted (hi jetlag!) that we had no energy left to look for a hotspot to eat dinner at. We decided to go to the cute restaurant on the ground floor. And this was not a bad choice because we were presented with delicious kale salad, crispy chicken and the tastiest shrimp with rice. The hotel can truly call itself a food hotspot, because just like all the food in L.A., these dishes were delicious!

Pali Hotel, 7950 Melrose Ave, Los Angeles

hotspots in Los Angeles

hotspots in Los Angeles

Alfred Tea Room

I had come across the mugs of Alfred Tea Room in many Instagram profiles, so as true tea lover I had to stop by and see what the place was really like. The café was to the finest details consistent of branding, something you see quite a lot across L.A. The tea was truly delicious and I could not resist to buy a ‘tea yes, you maybe’ mug. I was even planning to stay at the café for lunch, but unfortunately they had nothing more than banana bread. They did advise us to go to Croft, which was a nice place down the alley.

Alfred Tea Room, 705 N Alfred St, Los Angeles

hotspots in Los Angeles

Croft Alley

At L.A.’s famous Melrose Place, you can find this tiny restaurant that is perfect for lunch. It takes a little while to find it, but it’s definitely worth it! The lunch was delicious, but the dessert especially was amazing. I don’t know what they had done with those bananas, but they were really tasty!

Croft Alley, 8428 Melrose Place, Los Angeles 

hotspots in Los Angeles

hotspots in Los Angeles

The Butcher’s Daughter

Confession: I could have visited more hotspots if I hadn’t been to The Butcher’s Daughter three times. But, I saw so many delicious foods on the menu that one visit simply wasn’t enough. You cannot miss out on this restaurant if you go to Los Angeles! The place is Instagram-heaven, because literally everything – from the napkins to the toilet – is Instagram-worthy. It’s a must to visit.

The Butcher’s Daughter, 1205 Abbot Kinney Blvd, Venice

hotspots in Los Angeles

hotspots in Los Angeles

Malibu Farm

If you’ve rented a car (recommended!), you can easily travel from Venice to one of the beaches that L.A. has to offer. A shop assistent advised us to go to Malibu Farm. She promised us the best lunch on a pier by the sea. When we arrived, it sadly turned out that the pier was being remodeled, but we were able go to the bar area by the coast. And the shop assistent was right, we had eaten some delicious meals! The menu of Malibu Farm makes the heart of a Fit Girl skip a beat. Just image: delicious salads, zucchini pizzas and desserts that are such guilty pleasures that you would never save them in your MyFitnessPal app. Also, the view is just mesmerizing – as you can see in my vlog, you can see some pretty special people walking over the pier.

Malibu Farm, 23000 Pacific Coast Hwy, Malibu

hotspots in Los Angeles

hotspots in Los Angeles

Hotel Erwin

Another hotel on the hotspot list! Do you want to see a lot of Venice while still relaxing in the sun? Then, at the end of the day, go out for a drink at Hotel Erwin. The roof terrace gives you a beautiful outlook on the coast. We watched the sunset by snuggling up under a blanket with a glass of wine and a plate full of mini burgers. Hotel Erwin is highly recommended!

Hotel Erwin, 1697 Pacific Ave, Venice

hotspots in Los Angeles

Erewhon

If there is one thing I like to do when I’m abroad, it’s going to the supermarket. You come across many locals and can often buy brands and products that you have never heard of or seen before. Erewhon is the place to go to! Everything in the supermarket is so perfectly styled and it simply meets Los Angeles expectations. If you’re struggling with types of OCD then you will love the beautifully placed piles of fruits and vegetables 😉

Erewhon, 7660 Beverly Blvd A, Los Angeles

Do you want to see more of my adventures in L.A., such as attending the Girl Boss Rally? Then take a look at my vlog below!

How exercise can improve your sex life

bedpartners

The positive effects of exercise are endless. There are about a million, such as better sleep, stress management, radiant skin and an overall healthy body. We have done a little research to what exercise can mean to the wilder activities you perform in your bedroom: your sex life.

Lights on clothes off!
Why do we make progress pictures? Because the real progress is visual and so are men. There is no scale that will tell you how great you look. A man can tell you how beautiful you are if he can see it. So show him, it will beat all the instagram likes in the world.

Boosts testosterone
No, you will not grow a beard. Yes, we checked. Research has shown that your testosterone levels are higher after lifting weights. And it can last up to 48 hours!

Gets you in the mood
Like we mentioned in our previous posts exercises like yoga are great for your state of mind. It will teach you how to cut out all the distractions of daily life like doing groceries and that deadline you have at work.

Do it together
No not that, you dirty mind. Exercising together is a great way to combine your daily exercise and quality time with your boo. And admit it, his exercise face is… his sex face 😉

I can bend like a pretzel
Stretching and exercise like yoga make you very flexible. And we all know what that means, time to show off some new skills and positions in the bedroom.

In the end all the perks of hitting the gym add up to one most important thing: a more healthy, radiant and gorgeous you!

Inspired by Experience Life

Abfairy: 6 tips to burn fat

A friend of mine, lets call her Christy, hated going to the gym. Christy, like many of my other girlfriends, inspired to work out mainly due to social media. All the #healthy Instagram posts motivated her to work out herself, starting by purchasing some nice activewear. After working out for a few weeks she noticed her leg muscles were showing. When I pointed this out to her she reacted: no way, I wanted abs! I responded by telling her that she should make a note, put it under her pillow and wait for the abfairy to fulfil her wish.

My point with this story is that you can’t just pick a zone on your body, train that zone and expect to see results. You don’t need to do 1000x sit ups to get abs, it just doesn’t work like that. It’s more complicated than you may think. What you can do is loose fat, which is mostly what bothers all of us when looking at our stomachs. So, how do you burn fat? Here are some tips.

Tip #1: Pick your consumption style

You either eat 5-6 meals a day at regular intervals that are no farther apart than 2 hours. Or you eat three meals a day with all the micronutrients you need. The key is to pick one and then stick with it. Your body needs to be able to rely on your consumption habits, so that it can adapt accordingly.

Tip #2: 
Cut the crap
Stay away from processed, packaged and preserved goods. Stick with food that’s truly natural, nutritious and avoid supermarket crap.

Tip #3: Quality over Quantity
High Intensity + Lower Volume. Less is more when it comes to weight training. Work with repetitions and the weight you can handle. Make sure you do the workout in a proper form and don’t overwork yourself.

Tip #4:
 Gooooood morning!
Okay, this is some advice which I will probably be taking when pigs are able to fly and play the flute at the same time. But, for the real die-hards out there, here it goes; do morning cardio sessions! Wake up and work out at least 4 days a week on an empty stomach. However, remember to directly afterwards consume a balanced breakfast.

Tip #5: 
Drink water.
I really don’t need to say much more than that. Your body needs water as much as protein. So, drink it!

Tip #6:
 Sleep!
Sleep 20% more than the rest. Sleep is so underrated, make sure to get enough of it. Check out this article on how you can sleep like a pro.

Let’s start burning that stubborn fat now!

Sugar free cocochoco almond muffin

Want to make some easy sugar free healthy muffins?

Then try these Cocochoco almond muffins, you will be amazed! If you look at half the recipes on #FITGIRLCODE, I think we can all agree that we love anything chocolaty and legally healthy. Since I bought some almond flour at the market, I was looking for a healthy and yummy recipe. I came across this site with only sugar free and healthy recipes and found this yummy pastry. This healthy sugar free muffin recipe also happens to be lactose and gluten free. Snacking has never been this guilt free. This is what you need (serves 6 muffins):

How the magic happens

Preheat the oven on 170°C and use use a muffin tray or muffin papers. If you don’t have that you can also make a cake by using a greased baking tray.

Melt the chocolate drops in the coconut milk. Let it cool for 10 minutes and add the two eggs. Stir so they are well mixed together.

Grab a bowl and mix the almond flour, grained coconut, salt and baking powder. Mix it together with the chocolate mixture with a mixer or spoon (use a mixer if you can).

Pour the batter in the muffin tray or other baking tray and top off with some grated coconut and almond slices. Bake for 25-30 minutes until perfect! I put mine directly in the freezer so I could take one with me to work every day for a week.

That’s it! Enjoy! ♥

(Source: blijzondersuiker)

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! 

#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!

How to get to know your skin

Last week I visited an Dermalogica event together with our brand relations manager Shelley to attend the launch of a new product. Well, that’s always a good reason to get out of bed in the morning! I feel much more confident when my skin looks good too. And it just happens that Dermalogica is an expert in this area. We cruised over the canals in our brand new Jogha/#FITGIRLCODE car and arrived safe and sound at the event which took place in Amsterdam.  

These kind of events are always a lot of fun and not only because I think Dermalogica is a cool brand! I love to chat with other bloggers and exchange stories and ideas. We don’t get to see each other that often (you know Amsterdam – Rotterdam 😉 ), so it’s always nice to discuss all the ins and outs of bloggerworld. And of course the snacks hmm… the snacks. For once I didn’t have to think about a healthy lunch.

20150930064703

Face Mapping

Face Mapping was an important part of the day. I had never done it before, so I was very curious! So, what is Face Mapping exactly? A Dermalogica specialist performs a skin analysis and determines which skin care products suit your skin best. I thought I was doing a reasonable job, but I guess not! I have a irritated skin around my nose and my chin is pretty sensitive as well. I’m not really surprised. I have a busy lifestyle and run from one meeting to the next. I also train several times a week at Elevator Sports. I sweat a lot during these killer workout and obviously this is not very conducive to your skin. A lot of sweat leads to irritated skin, so there you are! Conclusion: my nose and chin need extra attention and care so it’s quite handy to know which products I should use. I got some tips on how to deal with this so I will start right away! According to the Face Mapping the following products are most suitable for my skin:

UltraCalming cleanser: purifies and calms a sensitive and irritated skin.
– Skin smoothing cream: hydrates and nourishes combined to dry skin.
Barrier repair: helps shield the sensitive skin against environmental and internal triggers.
– Gentle cream exfoliant: helps detach dead skin cells en increases cell renewal.

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Concept store Maastricht

So, did you also get curious how to treat your skin properly, then don’t forget to take a look at the Dermalogica concept store. It’s the first store in the Netherlands, yes finally! The store is located in the centre of Maastricht, so I can hear your girls thinking… Perfect shopping weekend in Maastricht! 😉 They offer many other treatments besides Face Mapping. I would love to try out the Skin Bar and Microzone treatment, but unfortunately I didn’t have time yet, busy busy busy.

carroussel_auto_auto_c700_c285_q_Maastricht-1

Skin Bar

As a true Dermalogica fan I really have to try out this treatment. It’s calling my name! During a miniworkshop you get the opportunity to try out all the Dermalogica products. Sounds like heaven to me! Why didn’t I try this earlier? And it’s a good excuse to do something fun with your friends, or it can be the perfect birthday gift. Who wouldn’t love that?

MicroZone

As I said earlier, like many others I’m really busy and I can use a boost once in a while. The MicroZone treatment is the answer to this problem. It’s ideal when you’re busy or stressed or just need some me-time. It gives you a lot of energy so you get to it again. I’m all over the place and I find it difficult to make time and plan something like that, but I think I will manage to take a day off between Christmas and New Years and treat myself in Maastricht. I’m already looking forward to it!

Aranka’s diary – week 38

I’m all over the place and I’m not a huge fan of structure (but honestly I do need it). Every day is completely different than the other and I’ve never stuck to anything like a food schedule. I would like to see this change and I know that there is room for improvement. Let’s say it’s a work in progress! To show you how a week from my life looks like, I will keep up a weekly diary. I’m not doing it only for myself, although it’s a good way to be faced with the facts, but also to show people that not all Fit Girls live in the gym and bake banana bread on Sunday’s (although, the latter actually has succeeded for the first time this week).  ♥ Aranka’s Diary ♥

maandag

MONDAY

♥ We’ve got ourselves a new office in Roterdam since a week (YAY). And I’m so proud of it! The whole building has an industrial look, same as my house. Brick walls, huge windows, a lot of steal and wood; with other words a dream office.
♥ Luckily he mail man found our new address quickly.  Tony we love you! You can find a blog about our chocolate tasting soon. So stay tuned!
dinsdag

TUESDAY

♥ Today I became the proud owner of a real #FITGIRLCODE/Jogha Smart for Four. This is huge for me as I’ve never had a car before. We’re much more mobile now and we can graze all across the country, visit events and hopefully meet even more Fit Girls.
♥  This afternoon I’m shooting for Jogha. The video will be online soon. You can see the shots I made in Thailand of the production process of Jogha. I really want to show everyone dat the people in Thailand work on the Jogha collection with a lot of love and passion. And the most important thing is that the working environment has to be good.
♥ I’m always completely broken after a video shoot. Afterwords I never feel like doing something. So I convinced our camera gal Christel to join me to my most favorite gym in Rotterdam: Elevator Sports.
I got her shoes and clothes out of the closet before she could even answer, so now she had to go!
arank3

WEDNESDAY

♥ Some days are better than others, today I was mostly sore from the workout of yesterday and I was literally rolling from one meeting to the next. On days like this I don’t feel very productive. Luckily Snapchat decided that we needed some heart eyes, rainbow vomit and huge crying eyes in our lives.
Not every day is great, but there is something great in every day!
donderdag

THURSDAY

♥ I drove on Thursday with brand relations manager Shelley to Amsterdam in the pouring rain to a Dermalogica event. It was the launch of the new Overnight Retinol Repair. During the event we got the opportunity to use facemappingof the Dermalogica specialist to determine which skincare products are most suited for our skin.
♥ I seem to have an irritated skin around mu nose, and my chin was not doing so well either. So, I’m going take the all the advices home with en I’ve even made a before picture in the morning without make-up. Don’t scream:)
vrijdag

FRIDAY

♥ I didn’t make a lot of pictures today, I already had forgotten that I had to keep up a diary. I did make some pictures of my outfit OOTD ;). This new sweater of Asos is from the petite collection and suits me perfects as I’m only 1.60m tall!
♥ In the afternoon I went to have dinner with Christel (a.k.a. Fitgirlchris) at this new healthy pizza place in Rotterdam called Sugo.
zaterdag

SATURDAY

♥ It’s weekend and this means I’m going to visit my family. First to my parents in Spijkenisse (I was born here) because Robbert wants to pick up my old Nintento64 to play some oldschool Mario. The lady in the picture is my mom and at the same time the biggest Jogha fan walking around. The Ibiza jacket is her favorite.
♥  After a short stop at my parents we drove to my new nephew Noah, and what turned out? I’m a baby-whisperer as he fell asleep in my arms as soon as I touched him. So cute!
♥  We went to the musical Soldaat van Oranje afterwords. I don’t like musicals and I don’t know much about the Second World War (sorry mister Berkelaar, I should have payed attention in your classes) so I didn’t expect that it would be so awesome! A beautiful story and the turning stage makes it look completely different than a regular musical. I’m impressed!
zondag

SUNDAY

♥ Usually in the weekend Robbert and I go for the big grocery shopping. This time at the Jumbo in Kop van Zuid, I think this is the biggest Jumbo in the world en it’s even open at Christmas.
♥  I bought the ingredients for bananabread and we made a deal to do this every sunday. It gives me so much rest to start the week all prepared!
Wanna see more, follow me on Instagram or snapchat (ArankaWorld). See you next week!

Jogha Fearless collection launch

Back in 2013 I had the dream of starting my own sportswear line. Now, the second Jogha sportswear collection, the Fearless collection, is finally almost ready for launch! Last week was busy with some final preparations as we had the official photoshoot and on the very same day, I flew off to Thailand for a 48 hour production trip.


(P.S. Do you want to be the first to see the new collection? Scroll down and subscribe to receive an invitation for the online launch!)

On November 17th 2014, we launched the very first Jogha sportswear line named, the Badass collection. This collection truly was a great success and we learned so much from the first range of clothing. We believe in the phrase, “Do the best you can, until you know better. Then when you know better, do better”. So now all that we want is to be even better! We took our time and turned to the most important people: our Jogha customers. They spoke and we listened. They gave us so many great ideas and now we bring you the improvements in our new sportswear, the Fearless collection.

 

teaser 1

 

What exactly did we improve?

We made lots of changes to improve the general fit of all of the garments as well as designing additional features and adding new variations. As all of the small sizes of the Badass collection sold out quickly, we decided that we needed to have more small and medium sizes available for the Fearless collection so that you won’t be disappointed.

Tights and bottoms: The feedback we received about our Long Tights was that they weren’t exactly very “long”, but more an above the ankle length. For the Fearless collection we ensure that we have made the Long Tights longer and we’ve also added a new capri length legging with a completely new look and feel.

Tops: We listened very closely to all of the feedback considering the sports bras as this is such an an essential item in a woman’s sportswear wardrobe. Firstly we made big changes to our Racerback Bra, so much so that you won’t even recognize it as the same bra any more. Not everything has completely changed however, the Gym Bra returns as before but with an overall improved fit. And lastly, because a bra is so important we added a completely new style, the Sports Bra, that will blow your mind.

Jackets: The Reversible Jackets are now made from a new revolutionary material and we decided to make the fit a little more oversized, so you can snuggle away in it after your workout.

The magic behind the Jogha brand

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Fair wear and Sustainability

We are a fair wear brand that has demanded sustainable production from day one. But this isn’t something we have been advertising because it’s normal to us, it’s what just we do. However by not communicating this directly to our customers, we risked the chance that they didn’t even know the extent of how awesome their sportswear was! But the newest sustainable feature of this collection, DryDye technology, is just too incredible not to share it with you. This exclusive technology is a completely waterless dyeing method which uses recycled C02 to dye the DryDye pieces in this collection and is the first of many sustainable ways we want to produce our sportswear.

The Fearless Photoshoot in Rotterdam

To capture the new Fearless collection, our incredibly talented photographer Victor Kruit shot around 1500 pictures during the official photoshoot last Wednesday in Rotterdam. With over 6o pieces in this collection, the shoot took place from 8am in the morning to 5pm in evening. It was the first time that we were able to see the collection come to life thanks to the help of our beautiful models and it was amazing!

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48 Hour production trip to Thailand

Just as well, I am a CEO in sneakers and straight after the shoot I has to rush off to Schiphol Airport and hop on board of a flight to Thailand. But this wasn’t for a holiday. I took the trip to visit the factories we work with, as there were still some small things we noticed on the photoshoot which had to be changed and taken care of asap!

 

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After the very last fitting I was given an exclusive a tour through the factory where I got to witness the start of the production of the full collection!

 

Pre-sale starts August 1st

It’s important to us that you know exactly where Jogha comes from, what goes into designing the garments, the production process and launch. And now we want to tell you what you’ve all been waiting for… the Fearless collection will be launching with a pre-sale on the 1st of August! Subscribe to the Jogha newsletter to stay up to date so you can be amongst the first to get your hands this collection! 

Subscribe to the Jogha Fearless Launch


People and attitudes towards the body across countries

A healthy lifestyle means something different to each person and can be linked to many influences in our lives. Habits like what time you eat your dinner at, are often linked to your cultural environment and impacted by the place that you live in. A new study reveals health ideals and how we view our bodies can be categorized in three different ways, varying around the world. 

The online survey created by Havas Worlwide, explored the attitudes of people aged 18+ in 28 different countries towards body image and health. Whether you believe nature or nurture to be more influential on our behaviours and how we view ourselves, there are similarities seen in these attitudes across different countries. People reported the role of their body in their happiness which could be a source of ‘pleasure’ or ‘pride and power’. One part of this study, revealed people view their bodies as serving different purposes and categorized their attitudes as pleasure seekers, holistic enthusiasts and functionalists.

Pleasure seekers

Present in Brazil, Spain and France, this attitude places value on the body as the way to experience enjoyment. Such countries are known for their sensuality and self celebration where a passion for dancing or finer cuisine is typical. The research suggests people with the ‘pleasure seeker’ attitude also highly value physical attractiveness. Which may not be so surprising as the Brazilian cosmetic industry is known around the world for enhancing one asset in particular, in order to look good in a bikini. The results of this survey also found “40 percent of Brazilians said cosmetic surgery is a “smart choice” for people who want to be more attractive”.

Holistic enthusiasts

This attitude encourages nurturing all aspects of the body and its natural rhythms as they are interconnected. You are more likely to find people with this attitude in China, India or Germany, where most people reported they believe in ageing naturally rather than having cosmetic surgery. The holistic attitude goes hand in hand with the practices and mindsets of a lifestyle which includes yoga and meditation. Sleep, a balanced diet and experiencing the outdoors are important priorities in the efforts to achieve optimum health.

Functionalists

Exactly what it sounds like, the body is viewed as something which must be functional, like a machine. People from the USA, UK and Australia where people value working hard in order to reach their full potential.The functionalist attitude towards health is supported by this value as people want the maximum results from their efforts and work out in order to reach their peak fitness.

Ideal and attitude doesn’t mean reality.

You might not want to be too quick to jump to describe yourself has having one attitude over another because the study highlights that the ‘attitudes’ towards body image and health might not actually translate into real life as much as people want it to. You might believe that being healthy means being at your peak, but that doesn’t mean you instinctively live your lifestyle in line with the ideal. If that was the case, anyone who falls into functionalist category would perform like an olympic athlete. However, functionalists are more likely to be found in three countries which have some of the world’s highest obesity rates. This suggests that what the healthy ideal is and how to achieve it might be linked to the country that you live in, it doesn’t mean that people live according to that lifestyle.

Body image satisfaction.

The great news? Overall, the study found that people generally have a positive relationship with their body across the 28 countries. People reported that dissatisfaction with body image was an impact from the beauty ideals that are presented through the media highlights something called ‘beauty fatigue’. The presence of women other than super tiny bikini models in advertising may be over praised, but recognition that people are tired of seeing overly airbrushed, photoshopped and therefore edited representations of women in adverts, could hopefully encourage more brands to change their campaigns!

A current trend in fashion and media is the need to make a song and dance about featuring ‘plus size’ models, such as the Sports Illustrated cover and advert. Check out our take on the campaign and the excess noise that went with it here

 

Our Latest #FitGirlApproved Item – Seaweed Pasta

It had been a while since we found a product that fit the #FITGIRLCODE food standards so smoothly 😉 Our latest Fit Girl approved item: seaweed pasta! We have found the solution to merge the best of both worlds: a bottomless pit of pasta that can be enjoyed 100% guilt FREE.

We decided to baptize them as Pasta 2.0, since they integrate all our favorite aspects of pasta and made them even more nutritious! Made from 100% natural seaweed products, the tagliatelle look like a dark Hulk-ish version of the traditional ones, and once cooked offers an al-dente texture!

The raw pasta:

But why go for seaweed pasta?

You might be wondering if we have gone a bit insane in wanting to replace a classic. But from another perspective, think of all the goodies you are treating your body to! It’s not everyday we can enjoy pasta this way, and after all, balance is key 😉 Here are 3 health benefits we bet you didn’t know about seaweed:

1- They are extremely high in calcium: they can contain up to 10x more calcium than milk and 8x as much as beef

2- Blood purifying:  the chemical composition of seaweeds is so close to human blood plasma, that they are excellent at regulating and purifying our blood

3. Contains powerful chelating properties: before you go and think “say whaaat?”, these offer protection from a  wide array of environmental toxins (e.g. heavy metals & pollutants) by converting them to harmless salts that the body can eliminate easily

*source: www.foodmatters.tv

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What started out as a vacation treat on a hot and sunny day at Ibiza, turned into this lovely  creation. The Seamore CEO soon became addicted to his daily tagliatelle with algae order, and was so surprised by how similar the flavors were that he knew an idea had just presented itself to him. And since at #FITGIRLCODE we are all about turning ideas into reality, we invite you to get your own pasta packages through their crowdfunding video, and don’t just take our word for how good these are 😉 Every buy means I sea pasta is one step closer to making their project happen! Visit their website for more info!

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How to dance like nobody is watching

Did you hear about the #dancingman? For those missed out of this social media viral, let me give you a short recap. A bully at a concert saw a plus sized guy dancing. He thought it would be fun to make pictures of him and posting them on Twitter with a nasty caption. Fortunately, it completely backfired on the bully. A storm of protest rained down on him and even led to a fundraising action raising a amount money for charity as well as to the organization for a dance party where Pharell will perform as well.

I’m telling you because I want to make something perfectly clear: enjoying dance requires no skill at all. Dance is about expressing yourself through motion. About having fun and about feeling free. And that my dearest Fit Girls, makes dancing one of the best ways to introduce yourself to working out.  Dancing is a super cardio work out. You can easily burn 600 calories an hour. And another advantage is you can get pretty and dress up for this work out too!

But if you’ve seen the pictures of #dancingman, you have seen the shame on his face when he was caught dancing on picture. And I know a lot of people who think they cannot dance and won’t do so, unless they’ve taken a couple of tequila shots (or any of you favorite alcoholic drink). So how do you do it? How do you let go of your apprehensions and give in to the cardio work out, dramatic expression and freedom that is dance?

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Let me confess something to you: I really wanted to be a ballerina. I dreamt of being in the corps de ballet of the Lion King and I wanted to audition for ‘So You Think You Can Dance’. I let all of that go for motherhood. Nowadays, I am a Sh’bam instructor. Sh’bam is the entry-level dance work out by Les Mills, the fitness imperium from New Zealand. At first, I thought the class was too easy. But then I discovered how grateful it is to introduce non-natural-born dancers to joy of dance. So I wanted to share my experiences with you, workout-loving but dancing-shy Fit Girls, how you can dance like nobody is watching.

  1. Close your eyes

Do you feel awkward looking at yourself in the mirror when your dancing? Ignore those critical eyes, including you own and close your eyes. Not being able to see what your doing, helps you focus on how it feels your doing. Does it feel good? Does it feel fun? Do you feel happy? Now you’re on track!

  1. Over exaggerate

You could also take your awkwardness and run with it. I love some stupid dancing at the beginning of the evening. How would you do it so it look super stupid? With this you’re tricking the critics in your head saying “You look stupid. You can’t dance”. Your answer to with stupid dancing is “Of course, dummy, it is supposed to look stupid! This is stupid dancing! Duh.’ At the same time your body is moving, finding comfort in the movements taking your awkward rational self to that spot where dance actually feels good.

  1. Envision your comfort zone

Who would you be when you would feel comfortable and have a dance? Take a role model in mind and think how she or he would move. Where would you be? How would you feel? I really like Taylor Swift’s song ‘Shake it off’ both by lyrics and the video. It is a perfect example how to deal with those critical surroundings and creating a comfort zone.

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  1. Have fun with friends

I had the most fun when I went out clubbing with my friends and did all kinds of stupid things on the dance floor. That included pretending to dance like a Bavarian maid or a hippy with really long arm pit hair (Yes, I know…. I am crazy. It wasn’t even for the Cosmopolitans I drank). I guess it looked ridiculous but we couldn’t care less. It actually created a crowd around us wondering how we could act so freely. The magic happened because my friends and I forgot where we were and that we people were watching us.

  1. Follow a Sh’bam class

Still having a hard time getting over you dancing insecurities and awkwardness? Find a gym that offers Sh’bam class and enroll yourself. Your instructor will guide and help you feel comfortable with the steps and focuses on creating that happy vibe in which you can have fun and dance freely. And yes. That is a sales pitch for the most easy and fun dance work out ever.

So without further ado, Embrace your inner #dancingman and dance!

xoxo – Irene.

#FITGIRLCODE Recipes in the Albert Heijn e-book

Last week Alicia and I cooked  some delicious, healthy dishes at the Albert Heijn Bio pop-up store in Amsterdam! But we weren’t the only ones, there were some awesome bloggers creating some good stuff. And guess what?! All these healthy recipes will be bundled into an e-book called AH Biologisch! That’s kinda a Fit Girl’s dream right, having your healthy recipe in an e-book 🙂 So what did we prepare? We made 2 healthy dinner recipes containing mostly organic products. For the full recipes and more, download the e-book here

Healthy organic noodles

This was so delicious! We used organic noodles, some chicken and veggies like broccoli and avocado, and voila: a healthy and super tasty dish. We all know by now why broccoli is basically the superhero among veggies, and avocado’s, well, they are just too good 😉 So we mixed everything together and the result was amazing, really something you should try!

Albert Heijn has a wide range of products that are organic, environment-friendly and have not been handled with chemicals. Since us Fit Girls need a healthy world to run around on and a healthy body to do that with, we prefer our foods to be organic!

Vegetarian pasta with walnuts

I love pasta! Even more when it’s healthy 😉 For this pasta we used organic whole wheat pasta and a lot of veggies and herbs, like tomatoes, avocado’s, pesto and basil. And, maybe somewhat surprising, walnuts! This is a perfect option for the vegetarian Fit Girls, but even if you are not, this is a delicious variation you should definitely try out.

It can sometimes be quite a task to gather organic ingredients for your meal, but luckily many stores, like the Dutch supermarket Albert Heijn, are expanding their organic assortiment. You can basically find an organic alternative to almost every ingredient you’re looking for.

Download the AH Biologisch e-book at ahlekkerbio.nl for the full recipes (of us and the other bloggers) and personal tips & tricks on how to eat organic! We’d love to see you experimenting with organic products – it gives us inspiration too! So make sure to share  your favorites on social media with #lekkerbio and #AH.

VIDEO: The Abtastic Workout

We are here again with another workout video for this week! Fit Girls, you can now indulge into another set of exercises that this time will enable you to train your abs to the sorest! If you wish to see results join us for The Abtastic Workout that we have come up for you all.  This week Alicia and I will once more show you four new exercises that you can work on at home or at a gym, whichever you prefer.

#FITGIRLCODE Presents: The abtastic workout

The Exercises

  1. 5 x One Side Crawl Plank: Get into the planking position on your hands, reach your knees to your elbows to a side crunch,  while simultaneously putting your opposite hand in front, this way making a full body twist. Make sure to keep your back straight during the exercise.
  2. 10 x Burpee: Start out with a jumping squat and fall down softly on your knees and continuing with a plank position and getting back to standing position.
  3. 5 x One Arm Swing Plank: Get into the planking position and raise your one hand to the side and twist your body at the same time to extend your movement the furthest. Repeat the movement with each arms.
  4. 10 x Ab Routine: Sit down on the floor, with your back straight, knees bend and your hands in front of you. Move your hands alternately to each side of your body and get back to the starting position. Then move backwards into a lay down position while keeping your hands up. Get back to a starting position. In this clip, Aranka is doing the beginner version for your back, and Alicia is showing the advanced one.

Make sure that you complete the entire video at least twice with a small break in between. For intermediate Fit Girls, we challenge you to repeat the entire workout 3 times. And for our advanced Fit Girls we challenge you to complete this abtastic workout 5 times!

GET THE PLAN FOR FREE

To guide you in your journey to a fit and healthy lifestyle, we will also make a #FITGIRLCODE plan with some guidelines to help you become the healthiest version of yourself. Do you want to be a Fit Girl and receive our #FITGIRLCODE workouts in your mailbox? Sign up now!

I want #FITGIRLCODE workout video’s



WIN €100,- giftcard for organic groceries at AH Bio Pop-Up Store

As you might have seen on Instagram, Fit Girl Alicia and I went to the temporary Albert Heijn Bio Pop-up Store in Amsterdam last week! Did you have some time to stop by? To be honest, we were surprised about the size of the assortment  Did you know that AH has over 1.200 organic products in their stores? The assortment is huge, there’s basically an organic alternative for every product. Tea, soups, even organic chocolate! 😉

Personally, I didn’t know that there was such a large organic range available. I prefer these alternatives since it’s a healthier option and I feel that it’s better for my body too. So whenever there’s an organic option for an ingredient I need then I definitely go for that one! I’m glad that Albert Heijn has made it way easier now to make an organic meal. I used to go to a special store, but now I can just go to the closest AH and get everything I need to make a healthy and tasty meal. That’s a win-win situation, right? You have to admit, there’s not really a reason anymore not to go organic!

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Since my life is always really busy as a CEO of two companies, I need all the energy I can get. Organic food makes me feel more energized and fuels my body properly. When I finally get the chance to workout, I am completely prepared because I make these healthy choices during the day so I’m not overly exhausted before I get my sweat on. And eating organic does not only make me feel good physically, but also mentally, since I know I’m taking care of myself and making good choices.

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WIN €100,- giftcard for organic groceries at AH Bio Pop-Up Store

This is only for the Dutch Fit Girls (sorry internationals!) Albert Heijn is going to give away 5 bags full of AH bio products worth €25,- every week AND once a €100,- AH bio giftcard for the most original and most awesome photo. Jackpot! Sooo.. How can you win? Follow the next 3 steps:

  1. Snap a cute, crazy or beautiful picture with your favorite AH bio product
  2. Share it on Instagram/Twitter/Pinterest or on the Facebook page of Albert Heijn
  3. Use the hashtags #lekkerbio and #AH and tag @AlbertHeijn

Albert Heijn will personally pick and approach the winners. Check http://www.ah.nl/biologisch/winactie for all rules and regulations. Contest runs until May 1st!

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Nike event: Fitness Bloggers Prepping For ‘We Run Amsterdam’

The 16th of May we will be running through Amsterdam. Who? You, me and a team of Awesome #FITGIRLS! Nike will organize their famous 10k run, We Run Amsterdam (previously known as We Own The Night)! But running 10K is not an easy peasy task, at least not for me. So I will be training for it the coming months. Last week we were invited by Nike to kick of our training with a cool group of fitness bloggers and editors Like Esmee From Workthates, Annemerel.com and the fashion editor of Women’s Health Marloes and many more.

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Esmee testing the right running shoes. These are the Nike Air Zoom, they are sturdy yet flexible, perfect for a not-so-much runner like me.

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The warming up was more than neccessary. We were freezing our little fit buts off. I for one am not a fan of the cold. But they made us do as many push-ups as we could which got our blood flowing!

nike race 3kWe ran a 3k race, they timed this so we could receive our personalized race schedule and start training for 10K

Aranka nike sneakersReceiving goodies. It’s not easy being a Fit Girl. I just love the new Nike Air Max Ultra Moiré.

nike - Esmee & Francien#LETSDOTHIS Annemerel and Francien are real runners, such an inspiration for me as running-noob.

Nike dinnerDinner with the lovely miss Rens Kroes. We couldn’t just sit back, we had to work for our food. We made a 3 course meal from her e-book.

nike event ladiesTeam dessert: making raw chocolate balls. Why? Because we are chocolatexperts!

Nike - Rens Annemerel ArankaA bit of starstruck, but I just had to get a picture with Rens Kroes. She is such a beauty!

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Are you in?

So this was my end shot! I ran 3 km in 16 minutes, which is a beginners level. I have a lot of work cut out for me before I can successfully run the 10K in May. Check out my training schedule below for the first 3 weeks.

Click on the image for original size:

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Reebok Cardio Ultra: for every way the sweat flies

A brand new year started! Was your new years resolution to become fitter in 2015? Way to go girl! You made the first step in the right direction. Whenever you start your fit journey you should pick a sport that suits your personality. Do you like running, circuit training, weight lifting or are you more a Zumba kind of person? If you pick something you really like, instead of forcing something on yourself that might be a hype at the moment or your other Fit Friends are really into, you are much more likely to achieve your goals. 

Maybe you don’t want to stick to just one type of training and you prefer to mix it all up. Going to the gym regularly can be really challenging sometimes and the last thing you want is to get bored. If you do different kinds of workouts you should actually have different kinds of shoes. Every sneaker supports your feet in a different kind of way, but it’s pretty expensive to buy three pairs of shoes and also annoying to drag them to the gym all the time.

Reebok Cardio Ultra: for every way the sweat flies
Fortunately Reebok invented a shoe for women who like variety in their training. No need to buy three pair of different shoes when you got this pair. Where running shoes focus on a forward motion and fitness shoes often have no support for rotating movements, the Reebok Ultra Cardio shoe is prepared for movement in all directions thanks to the following technologies:

  • Trifoam: The damping material on the outside of the forefoot absorbs the impact of each movement and provides rebound you need between moves.
  • Adapt Move: The shoe is made of flexiblematerial that forms perfectly around your feet and ensures optimum multidirectional support.
  • Turn zone: a technology in the sole which ensures that the foot can freely move 360 degrees

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#FITGIRLCODE review
Of course I tried out the shoes myself. Personally, I’m a big fan of circuit training. This type of training offers a variety of exercises in all aspects of fitness, like HIIT, weight lifting and bootcamp. I noticed before that my running shoes did not give me great support during my workouts, but I didn’t really feel like buying an extra pair either. I was really curious when I could try the Reebok Cardio Ultra shoes because this shoe promises to support you in all types of fitness. Sounds like the perfect sneaker for my training!

Something that really annoyed me during my workouts before was that I slipped during my exercises. These shoes offer way better grip than running shoes for me to execute my exercises better. Also, circuit training includes a lot of jumping, like boxjumps, jumping jacks, rope jumping etc. During these kinds of exercises they gave me great support and rebound. Turning around quickly like when you do Suicide Laps also went really well. Since circuit training incorporates all kind of fitness aspects it’s a great all round shoe if you like to mix it up in the gym, so these babies will travel with me on my way to any work out!

Do you want to spoil yourself with a great pair of these awesome shoes? They are exclusively available at Intersport. Go get them!

10 Things you shouldn’t say to a fit girl

You want to eat clean and exercise daily to maintain your healthy lifestyle. However, your friends, family and colleagues absolutely do not understand why. They ask the silliest questions and look at you like you are. Does that sound familiar?

Inspired by Marie Clairs post on “things you should never say to a fashion girl“, here it goes, 10 things you should never say to a fit girl:

  1. Could you please, like, stand still for one second? Oh, sorry is this bothering you?
  2. Can’t you skip the gym this one time? NO
  3. I would workout if I had the time for it. You have as many hours in a day as Beyoncé
  4. Should you really be eating this? (when its my frigging cheat day!)
  5. Are you aware that normal people don’t know you are referring to Friday when you say legday?
  6. Isn’t working out this much bad for you?
  7. You are so fit, you don’t even need to work out! Argh!
  8. Could you stop posting all your gym workouts on instagram. #Sorrynotsorry.
  9. OMG you have abs (not in a good way)
  10. We are out of peanut butter.