How to: wash your hair less often after working out

stay committed

It is not surprising that you easily get greasy hair when you’re sweating like a pig at least three times a week in the gym. 😉 Yet it is not good for your hair to wash it with shampoo and conditioner every day. That’s why I’ve listed the best tips for you so that you can perfectly take care of your hair without washing it every time. Maybe washing your hair less after working out may sound a bit hard, but it is absolutely possible!

When you exercise a lot, your scalp can get quite sweaty. Sweat consists mainly of body waste and salt. If you don’t wash the sweat out of your hair, your hair will dry out fast. It you don’t wash it, it can also smell a little funky and of course you don’t want that! Fortunately there are some things that you can add to your hair routine which will make it look beautiful again (and keep smelling good).

Put your hair in a ponytail or knot

Sometimes I come across girls at the gym who work out with their hair wild and free (which I actually understand because if I had that much hair I probably would want to do the same). Anyway, putting your hair in a ponytail or knot ensures that there is no sweat in the tips of your hair. Your sweat will stay only on your scalp. So always make sure you bring enough elastic bands with you to the gym!

Wash it less

I myself wash my hair with shampoo and conditioner 1 to 2 times per week. I do this because I’ve noticed that my hair reacts the best to this routine. Everyone is different, and that means that everyone has a different hair washing routine. I have really frizzy hair so my hair only starts to get greasy after a week, but someone else could get greasy hair after one day already. Still it is possible to gradually reduce the amount of times you wash your hair. I do wash my hair regularly after exercising, but I wash it just with water, no shampoo or conditioner! I do that on days when I go for a less intense workout. It takes some time to plan this, but once you’ve made a routine of it, it becomes a piece of cake! If it starts to become smelly and you get uncomfortable, you can choose to wash it with a bit of conditioner just for the smell. Put it only on the ends of your hair and not on your scalp.


We all know the standard shampoo and conditioner routine. Yet it is not necessarily required to use shampoo and conditioner to clean your hair. Actually it is better to do it without shampoo because you damage your hair less. Using co(nditioner) wax your hair gets clean without getting damaged.

The benefits of co-wash in a nutshell:

  • Less dry hair
  • The conditioner does not remove your natural hair oils (shampoo does)
  • It is easier to brush your hair
  • It saves time
  • Your scalp gets completely clean

You can use almost any affordable conditioner for your ‘co-wash’. But do make sure that you choose one without silicone. Silicone actually makes your hair feel heavy and greasy so then you need to wash it with shampoo. And that’s exactly what you don’t want. There are also water-soluble silicone such as Diamethicone copolyol or all of the silicone that start with PEG. You can wash this variant of silicone out of your hair. If you suffer from eczema, dandruff in your hair or an irritated scalp, then it may be a good idea to read the ingredient list of your conditioner. There is a big chance that this is caused by silicone that you can’t wash away with water.

It is a good idea to switch to products without silicones. They help your hair look a lot prettier than it actually is. Then you suddenly will realize that your hair is naturally very dry or very oily. Fortunately there are a lot of products without silicone in them nowadays! In this huge list you can find up to 50 conditioners that are free of silicones. Super handy!

Dry shampoo

If you exercise regularly and want to be all fresh every day, you can also go for dry shampoo. Today there are a number of different alternatives available at any drugstore. My favorites are the dry shampoos from Batiste. They smell delicious and do their job very good. Spray it over all your hair and divide your hair in locks. This will ensure you won’t miss any spot. Never use dry shampoo on wet hair! The name says is all already, but if you still want to try it: don’t do it. It is going to be a hair drama!

Tip: Spray dry shampoo in your hair before you go to sleep. By moving around in your sleep, the shampoo does its work extra good. Just brush it in the morning and tadaaaa: a fresh coupe!

Dry shampoo might seem like a wonder miracle, but unfortunately that isn’t the case. For a while it will make your hair look good, but eventually you will have to wash it. The night after I’ve used it, my scalp feels completely dry. So it is a convenient, quick solution but it doesn’t necessarily ensure your hair will be better afterwards. It is however a perfect idea and solution to have it in your gym bag in case you have to go to a meeting or a date straight from the gym.

With proper planning and the right hair products you can cut down on the amount of times you wash your hair. In the first weeks it will take some getting used to, but eventually you will be glad that you don’t have to use shampoo and conditioner after every workout!

This is how long it actually takes before you’re out of shape

We all know the feeling. You have an extremely lazy week and got none of your planned workouts in. When you skip one session, it becomes so much more tempting to just stretch it for the entire week. Like magic: the gym is nothing more than a small place you used to visit once upon a time. But how long does it actually take before you lose your conditioning?

We all have off-weeks. But sometimes these off-weeks can easily turn into an off-month. When that happens, it’s often difficult to pick up and get into that rhythm again once you’ve lost it. Especially when you get the feeling that maybe you’ve lost some of the progress you made. But is that thought really realistic? I decided to go and find out how long it actually takes before you start losing your progress.

Taking a break

When you work out a lot for a long time, it may happen that your body begins to protest. It’s a good idea then to take a few days off each week to rest. Your body needs this rest, even when you’re trying to get that dream-body. That’s why you need to make sure that you take rest days each week. You can decide to completely relax, but you can also take a more active approach. This is called active recovery. This can include doing a few rounds in the pool or taking a long walk.

The amount of progress you lose depends on the length of your break and the state of your body at exactly that moment.

The regular sporter

When you’ve been working out multiple times a week for over a year, your body isn’t going to respond that intensely to you taking a break. Because your muscles have already built a memory at that point, your muscle memory stays relatively stable and you won’t lose your condition so quickly.

You can lose your progress in two different ways. This can occur in the loss of muscle and also your condition.

Loss of strength

Most people use their muscle strength after a break of 2.5 to 3 weeks of being inactive, according to Molly Galbraith, a certified trainer in strength and training and the co-founder of Girls Gone Strong. It also depends on the reasons why you’re taking a break as well.

She says that when you’re sick, you can lose the strength after 2 to 3 weeks. This is because you’re really incapable of doing any sort of activity, and your body is busy trying to recover. If you’re not sick, and then able to do light activities, you’re maybe only going to significantly lose muscle strength after about 5 weeks. Your body tries as long as possible to hold on to the muscle strength it has. Be warned though: movements or actions that are super specific for certain sports can deteriorate quicker.

Loss in condition

And now what about all the cardio-lovers who need to know all about the loss of their condition? Unfortunately, I can say that it goes a bit quicker when you’ve been inactive. A researcher that was curious about this reported that after a cycler was inactive for a month, they actually ended up losing 20% of their maximum oxygen consumption. The good news is that it’s easier to build your condition back up than it is to rebuild strength. So, don’t give up and go ahead for that run!

For the newbies

Haven’t been exercising for so long as yet? Try not to make your breaks too long.Your body still needs to get used to the new levels of physical activity, and switching up your regime too regularly isn’t the best thing to do. Losing your progress also goes a bit faster for beginners. Consistency is so very important when you’re trying to get into a new habit (for your body too, not only the mental ones!).

So if you choose to take a break, then choose to do some light cardio. Go for a swim or walk more regularly; that way you’ll keep your condition up. And if you get an injury to your arm, then train your legs more during that period. If you take yourself completely out of the fitness game, it’s so difficult to get back on track. Hopefully these tips help you out with keeping motivated!

Don’t be disappointed in yourself if you take a break. The gym will still be there when you find your motivation and strength to visit it again. But for now, enjoy your rest and make sure that you return 10x stronger and better!



Today I’m going to share the recipe of my favourite couscous salad with you. If it was up to me, I’d eat couscous for lunch all day err day. But hey, I know it’s important to variate with your regular meals. Still, I eat this salad at least once a week. It’s just so good… So, are you ready for the (extremely easy) recipe?

I always prepare this salad the night before I go to the office. I just mix all of the ingredients up in a plastic tray and put it in the fridge. This means I can stay in bed a little longer during the morning… 🙂


  • 80 grams of couscous
  • 1/2 avocado
  • 6 Cherry tomatoes
  • 1 Spring onion
  • Piece of feta
  • Salt & pepper
  • Thyme
  • Honey
  • Olive oil


  1. Let the couscous soak in boiling water for a couple of minutes. (1 cup of couscous = 1 cup of water)
  2. Cut the avocado, tomatoes, feta and spring union into small pieces.
  3. When the couscous is ready, add one tablespoon of olive oil and a bit of salt, pepper and thyme.
  4. Mix together all of the ingrediënts and add some honey. Seriously, couscous and honey is the best combination ever!

I hope you are all going to enjoy this amazing couscous salad as much as I do! It’s very simple, healthy and easy to make. And these are all pretty basic ingredients which are probably lying around somewhere in your fridge already. Good luck!

The 5 biggest fables about sugar

Some Fit chicks have completely renounced sugar. They start with a detox diet and then decide to never-ever eat a teaspoon of sugar again. I hear this too often. But should we believe all evil ‘facts’ about this delicious ingredient? I don’t think so


You can probably hear your mom/aunt/grandmother say: “No, don’t give them too many candies otherwise they will stay up the whole night”. In itself this is a nice assumption, but this was never proven.  In the 70s an American pediatrician claimed that the consumption of much sugar would lead to hyperactivity in children. In combination with his claim, he wrote a large number of diet books which were sold as fast as warm bread (without sugar). Without a doubt, this was a clever marketing stunt. However a large part of what he said was a lie.



This is a misconception which still a lot of people think is a fact. Type 1 diabetes – the non-generic variant, is not caused by eating too much sugar. Type 2 diabetes can occur when the pancreas does not produce enough insulin. Or when the body no longer responds to insulin. This may be due to genetic predisposition, but also it may be due an unhealthy lifestyle. This is not necessarily because of eating too much sugar, but the result of eating too much candies and unhealthy things.  In fact, candies are often high in calories and fat. Excess calories causes weight gain and when someone gains a lot of weight, this can make them be in higher risk to develop diabetes. Keep that in mind!


Nope, this is not always the case. Candies (or sweets) without sugar are often sweetened with artificial sweetener. You can often taste the difference in  flavor when you compare it to a ‘real’ candy. People often think that if something doesn’t contain sugar, it is a license for them to eat all kinds of snacks in all kinds of amounts. Just as with sugar, other sweetening ingredients can also become addictive. Also, artificial sweeteners can cause stomach discomfort. Ehmm, sitting in the toilet hours straight because you let yourself go crazy with the ‘sugar-free’ candies doesn’t sound ideal, does it?


Sounds plausible, yet it is not. Weight gain is simply caused by consuming too much calories. Whether they come from sugar, or from fat doesn’t matter. Too many calories are too many calories. If you want to lose weight, it is of course a logical step to cut down on sugars, because there is normally a lot of sugar on products which do not make you feel full. So you could better replace your favorite muesli with chocolate with a homemade granola with fresh fruit.


Yes, this is perhaps the most exaggerated comment I occasionally hear. The sugar industry is something completely different than the ingredient sugar itself. What people do with sugar is indeed not always good for you. S’mores, sodas, candies, cupcakes, just to mention some. If you ingest daily a normal amount of sugar, and not drown yourself in liters of cola, you have nothing to fear. You won’t get poisoned. Thank god!

Be honest, in which of this fables did you believe before reading this post?


This is how you check if you are well hydrated

Hot, sunny days can unfortunately be accompanied by sun burning, a fairly dry skin and lack of moisture. Best would be to make sure you always have with you a bottle of water to keep yourself hydrated. But when are you actually hydrated enough? With this tips you’ll find out in no time!


I know this might not sound very fresh, but the color of your urine is the perfect indicator to check whether you’ve drank enough liquids or not. Urine becomes over-concentrated with waste and it turns yellow or golden when you haven’t drank enough. On the contrary when you drank enough water, your urine becomes less concentrated and the color of it becomes very light. Sometimes it can get close to a transparent color. So remember, light urine color = good job in keeping yourself hydrated!


When you are properly hydrated, your body creates a constant sweat while you’re physically active. Your body uses sweat to control your body temperature. When your body temperature increases it produces sweat from the bloodstream. If you continue to sweat without drinking water in between, you could experience dizziness, muscle pain, extreme amount of sweat and eventually dehydration. In addition your body temperature may rise making your body feel warmer and warmer. But when you drink enough water before a workout and you make sure to keep yourself good hydrated, your sweat production remains fairly constant. This will help you continue exercising without overheating your body.


To test whether you are sufficiently hydrated , you can perform the “capillary refill trick”. This is how you do the test:

  • Press for 5 seconds on the sternum so that the skin turns white
  • Let it go and watch how long it takes until your skin gets back to  its normal color
  • You should regain your normal color within 2-3 seconds

–> If you are significantly dehydrated it could take up to 4 seconds to regain your normal color

Now you know, use these 3 tips to know if you’ve drank enough water today. Good luck!  

Tips that will help you sleep like a pro

A good night of sleep is essential for a productive day. I personally have a lot of difficulties falling asleep. But fortunately there are many easy ways to fix this. Through adapting a simple steps in your night routine you can assure you get a good night of sleep. And let’s be honest, we all want that.

F.Y.I : Dr. Verma is a doctor from America who specializes in sleep medication and regularly shares the best tips and tricks for a good night of sleep. In short, Dr. Verma knows it all!


Make sure that the coffee you drink at lunch is your last dose of caffeine for the day. When you remove all the coffees that you would normally drink later that day, then there is a bigger chance that you fall asleep easier.


  • Try not to hang too much in your bed during the day. “Use your bed only for sleep and sex”, says Verma. So read, chill and watch your series on the couch instead of your beloved bed
  • Set the volume of your music and television softer.
  • Choose softer yellow-ish light with lower wattage for the evening instead of using white lamps with high wattage.
  • Make the light of the screen of your TV/ iPad/ or phone less bright. Screen rays with white and blue light make you stay awake by transmitting signals through your eyes to the part of your brain which regulates your sleep/wake cycle.
  • Do not eat spicy food or food with lots of sugar in the night. This may also cause sleep problems. Spicy food can cause acid reflux while eating high sugar gives you an energy boost that you do not need before going to bed.


  •  Turn all your devices off.  Although you may think that the light of your phone can not hurt your sleeping cycle, unfortunately it can.
  • Stop answering (work) emails. Thinking of your giant to-do list for tomorrow or simply thinking about work certainly won’t help for a good sleep.
  • Set your thermostat a bit lower when you go to sleep. The ideal temperature is between 19 and 20 degrees.
  • No alcohol! You may believe that a glass of wine before bed may help, however this is not true.
  • Do everything where you don’t need to use a screen for. For example, read, chat with your housemates, draw, or listen to a quiet Playlist.


  • SEX! Dr. Verma recommends to have sex before bedtime because afterwards you sleep much better. And you do not necessarily need a partner. If you know what I mean.
  • Go in bath. When you get off a hot bath, you always get a little cold. This results in a better night of sleep, according to Dr. Verma


  • Jump into bed! When you lie in bed before you’re really tired, you will be less likely to fall asleep.
  • Do not get into deep conversations. Even though it may seem like the perfect time when you are finally lying in bed with your partner after a long day: don’t do it. When you have this type of conversations your thoughts stay longer in your head and you will fall asleep less easily. Try to have this sort of conversations at dinner time instead or any other time except before bedtime.
  • Lie in your favorite position. And if you don’t know what that position exactly is, then ask your bed partner. He / she will know exactly in which position you prefer to sleep and in what position you snore the loudest 😀

Hopefully these tips will help you get a great night of sleep. I’m going to try them out myself anyway since I have a lot of sleeping difficulties. Let me know if you’ll try them as well and if they helped!

Source: Cosmopolitan

8 Irritating things that men do in the gym

Men. They’re pretty great, but boy, can they sometimes be irritating. There are just these things that men do that make my blood boil, especially while at the gym. Sometimes I think that it would be bliss if I could just go to a big gym and only find women there. But then again, the mix of both men and women can also be pretty fun. Since I know that we can all relate, and that nothing brings people together like moaning about something every once in a while, I’ve put together this list of the 8 most irritating things that men do in the gym.  Enjoy!

1. They make a huge mess

The dumbbells and weight plates are literally EVERYWHERE. Is it really that difficult to put everything back in place after you’ve used them? Apparently so…

2. They make you doubt whether you should wear your shorts or not

When you wear your nice Nike shorts, it’s always paired with men from all corners of the gym staring you down. Leg day in a pair of shorts are a no-go for me whenever I know that the gym is going to be busy. I can already feel the eyes burning on my back…

3. Egos. Egos everywhere.

You know them well, the men that give you a disapproving look when you come next to them in the weight room. Calm down bro, you’re really not that important to me. I’m here to work for myself!=

4.  Don’t get me started with the smell…

Is it just me, or do men forget to use deodorant more regularly than women? Putting on perfume before you go to workout is maybe not necessary, but a spray of deodorant should really not be considered a luxury.

5.  The cocky conversations that never seem to end

You know them well, the men that never stop talking about how many women they got with this weekend, or how much beer they drank without getting too messed up. In my opinion, I don’t really think taking 10 minute breaks between sets just to brag on and on and on is that conducive to actual progress, but I’m not going to interfere with their training styles..

6. Those way-too-tight gym shorts

It’s not exactly on the same level of a Speedo, but damn, those shorts are tight. And we can’t do anything about it, because when someone wears such tight shorts, we can’t help but look (whether or not we want to).

7. Looking too long at themselves in the mirror

Okay, this is something women know and do as well, but men sometimes even go beyond us. Just when I’m finishing up my last set of squats, I honestly have to sneak a glance at the guy who has been flexing and checking out his muscles for the last 5 minutes.

8. Grunting, swearing, screaming…

Having to grunt sometimes during your workout is nothing new. Exaggerating these natural grunts is sadly, also common. When you have your bar so heavy that you can’t complete your rep without swearing and grunting with all your might, you should probably go a bit lighter. Just sayin’…

Despite these mega irritating habits, I must say that I also really enjoy having men around in the gym. Can you imagine a chicken-coop full of women? I don’t think that’ll do anyone much better..  

We spend so little time exercising

SHOCKING. Even though we’re all increasingly busy with eating healthy and working out a lot, it apparently is still too little, according to research done by Reebok. We spend less than 1% of our lifetimes on working out. Say whut!?

Netflix > Fitness

I think that a lot of women can agree with me when I say that there isn’t a big issue with choosing Netflix over working out. As long as you drag yourself off the couch to go to the gym a few times a week, there’s nothing wrong with that, right? However, the problem is that some people are choosing to only stay on their couch enjoying a Netflix marathon, and they just aren’t setting aside any time to be active. That is also the reason for the bizarrely low percentage.

Reebok 25,915 days

Reebok surveyed a total of 90, 000 people for this campaign. All these men and women come from all over the world, from places like: The United Kingdom, Canada, Germany, France, Mexica, Russia, Korea, Spain and the United States of America. They found that the average life consists of 25, 915 days and use this as their reference point. Can you guess how much days we spend on being active? Only 180 days (!!!!!) of our entire lives are spent exercising. All the while, we spend 10, 625 days on electronic devises like television, tablets and smartphones. Wow.

Of course, Reebok didn’t solely uncover these findings and sit back and do nothing about it. After the study was over, it was obvious that they wanted to do something to get everyone off the couch. And that is also the reason why they made this cool video that they put on YouTube. If this doesn’t motivate you, then I don’t know what will!


We can dwell on the fact that the 1% is INSANELY too little, but we can also choose to do everything we can to raise this average! You now know what you’ve got to do when faced with the decision between a Netflix night and a sweat session in the gym. Good luck!

8 reasons why training with your partner is awesome

partner workout

‘Train together, stay together.’ It might sound a bit silly, but it is absolutely true: training with your partner comes with countless advantages! Today, I’ve put together my top 9 that I want to share with you. 

1. You always have someone to spot you

It can sometimes be difficult finding the right person that is able to spot you. But when you bring your boyfriend or girlfriend to the gym, that problem disappears. You both always have someone to stand with you when you’re trying to make a new squat or bench press PR.

2. Sweating is absolutely not a problem anymore

When you’re always coming home as wet as an otter after you workout, it might be a bit uncomfortable to kiss or hug your sweetheart . But when both of you have been pumping iron in the gym together, there’s no reason to be ashamed about it.

3. Cheat days are twice as fun

If you thought it was fun to sweat together in the gym room, just wait until you guys hit your cheat day. Believe me, enjoying a huge, greasy burger is so much better when you get to do so together. You don’t need to control yourselves since you’ll both be back in the gym in a few days and you just get to see the utter happiness written all over their faces as they eat!

4. Your sex life is going to experience a big boost

Working out regularly often works to make people feel better in the skin they are in and also gives their self-confidence an enormous boost. And let’s face it, isn’t sex always better when there’s nothing to be shy about? You’ve got two people who are super comfortable with themselves and also with each other. On top of that, it’s a cardio workout that’s going to build up your endurance. Bring on the extra workout!

5. There is no one to fuss about your workout routine

If your boyfriend or girlfriend doesn’t understand the commitment that comes with a fit lifestyle, it can be sometimes annoying for them to know that you want to spend your Sunday mornings in a gym for instance. But if you share the love of gym and working out, you both can jump out of bed without disappointing anyone about the loss of quality time.

6. You never have to think about what gifts to get

When you share a hobby, picking out a gift gets just a bit easier. Bottles, yoga mats, a pair of dumbbells or a new sports outfit. A special advantage is that you can also use them yourself most of the time! It’s a gift that keeps giving.

7. You always have someone who will encourage you to get off the couch

You sometimes just have those days where it feels like you’re stuck to your bed. Even going to the bathroom takes extreme effort. When you have those days, it’s your partner who comes in with that encouragement to get you out of that slump. Even though you probably don’t want to hear it in the beginning, you’ll be proud of yourself after you go workout!

8. Massages all day long

This is probably the best reason on this whole list. Sore muscles is unfortunately part of the deal when you’re regularly at the gym  or being active in some way. Luckily, your sportive lover knows this all to well. This means that you’re always ready to give each other a nice massage after a day of trying to function with your muscle soreness.


9. You’re going to share a lot more laughs

A healthy diet and exercise improves your overall mood and general feeling about life. So going to the gym together is going to lower the amount of times you get into silly fights over the little things, making room for a lot more laughs. On top of that, you have more energy to actually go out and do things together. No more excuses!

So, are you a Fit Girl who is into training with your partner? Tell me why!

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?


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.  


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.


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 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! 

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


  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? 😉

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! 🙂

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.


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! 🙂

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!

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! 

Sweet potato chips with lemon guacamole

I’m absolutely addicted to chips. Luckily, I’ve learned to control myself over the past couple of months. My favorite chips are the extremely salty ones. Well, that’s not exactly true.. because these sweet potato chips are even better! They are very easy to make and they taste great in combination with the lemon guacamole. Next to that, they’re absolutely Fit Girl proof so you can eat them every day of the week.

sweet potato chips


  • Sweet potato
  • Salt & pepper
  • Rosemary
  • Lemon
  • 1/2 Avocado
  • 1 tablespoon coconut oil
  • Low fat quark


  1. Preheat the oven up to 200 degrees C.
  2. Cut the sweet potato into thin slices. Yes, this is kind of hard but if you use a very sharp knife, you’ll manage!
  3. Mix the slices with the melted coconut oil and put the chips on a baking tray.
  4. Put the chips in the oven for 20 minutes on each side. This kind of depends on your oven, so make sure you check in every now and then.
  5. Mash the avocado to make the guacamole, and put some lemon juice into it. Add a bit of low fat quark if you want to get some more protein in there!
  6. When the chips are done, make sure to season them with some salt, pepper and rosemary. Done!

I absolutely love rosemary but if you prefer another type of seasoning you should use that one! The variations are endless. 

Have you ever made chips out of vegetables or potatoes? 🙂

The facts and fictions on detoxes

One week juicing, only drinking detox teas and living off of soups. Detoxing is hip, hot and happening. You can find articles on almost any fitness blog you visit about all the different ways that you can detox your body. Often, this is done after a period of eating a lot of unhealthy food. But does doing a detox actually make sense? Or will the kilos that you lose just come piling back on afterwards? 

I’d like to begin by first saying that everyone should do what feels good for them and what they are comfortable with. If a detox works well for you, feel free to do it every now and then! We are not telling you what to do, but simply taking a closer look at the benefits of detoxes. Most of the time, the promises are too good to be true. Losing 5 kilos in a week is nice, but not when you’ll gain double that amount one month later. There are a lot of facts and fictions circulating about detoxing and that’s what this blog is about. Time to take it under the microscope.

What is a detox?

Doing a detox cleanses your body from toxins. This can be done in many different ways, but some detoxes are more effective than others. A detox can also not only cleanse your body, but can also affect you mentally. You will feel naturally rejuvenated after a juicing cleanse since you’ve spent an entire week long only drinking green monsters. A detox can be pretty tough when you’re not used to eating so little (or nothing). Headaches, nausea and a bad mood can also be some other effects of a detox.

During a detox, your body only gets just the necessary amount of nutrients that it desperately needs to function. This means that there will be a drop in your blood sugar level. Your body tries to combat this by releasing glycogen, which is a sugar that is mainly stored in your liver and muscles.  It also has a lot of water bound to it, and this is one of the reasons why you’ll probably lose a few kilos during a detox. Unfortunately, it’s not fat, but moisture!

Misunderstandings about detoxes

There are many misconceptions about detoxes. They’re not completely crazy, since most of the things written on the Internet aren’t completely baseless. Here are a few facts and fictions about detoxes at a glance:

“I’m getting rid of my toxins through a detox” – FICTION

Unfortunately, this isn’t true. Our body, the liver specifically, is luckily very good at getting rid of toxins by itself. You don’t need any detox diet on top of that. It won’t really help with getting any of the toxins out of you.

“After eating unhealthy for so long, a detox is a good idea” – FICTION

It would be great if this one were true. That would mean that the 5 kg that came on during the Christmas holidays can fall right back off with the help of a juice detox in the first week of January. If only… Sadly, the effects you get from eating unhealthy foods can’t be cured with a detox. The excess fat and sugar have already been stored in your body before you even think of starting a detox.

“With a detox, I can improve my strength and health” – FACT

This is only a fact, if you are aware of the products you put into your body. Most people who do a serious detox will improve their diet afterwards, because they understand how good it is to eat healthy. Only then will you improve your strength and your health with a detox. It’s a handy tool to make you aware of all the products you put into your body, but a week detoxing will not make sure that you never get the flu again. Unfortunately..

“A detox is the perfect way to switch up your lifestyle” – FACT/FICTION

This statement can actually pass as both fact and fiction. This is because it’s not the same for everyone. It is  not always possible for anyone to turn their lifestyle completely around in a day. Through a detox, you’l be aware of all the trash that you put into your body every single day.  If you do a detox where you are don’t eat any sort of sugars, for example, you will probably feel uncomfortable in the beginning. This lets you clearly see how dependent you actually are on sugars. It’s not the most pleasant way to find out, but it’s definitely effective. It would naturally be a shame if after going through a detox, you go back to your unhealthy habits. That’s also why people become more conscious about what they eat and drink after doing a detox. This is not a scientifically proven fact, but is is how it usually goes for fanatic ‘detoxers’.

As you’ll probably notice, your mental state is the most important part of a detox. Your body can detoxify itself just fine, but sometimes it can use a helping hand. That’s what makes this harsh treatment convenient. You deprive yourself of everything that is unhealthy and focus only on healthy food. It is then very important to be a little strong on yourself. After such a time, it is naturally not the idea that you go straight into unhealthy snacks. You’ll have to slowly build up to this to ensure that the kilos don’t come right back on.

Experiences from the Fit Girls

Fit Girls Laura and Anna have previously spoken about their experiences doing detoxes. You can read about their experiences here.  Something that Laura shares with the readers that are willing to give a detox a try: Prepare for the end of the detox. After the week is over, everything will be up to you. It’s a good idea to plan in advance what you’re going to eat and drink after the detox is over. That way, it will help to reduce the risk that you’ll fall back into your unhealthy habits. Laura also finds this a very suitable way to kick a sugar habit. For example, after going 2/3 weeks without sugar, it got easier to keep going without it afterwards.

While Laura was very excited about the detox, Anna wouldn’t do it ever again even if the world was ending. “The detox forced me to deny myself a lot, and I noticed that this was going to backfire eventually. I stopped on day 6 and I ate looooads of food that day. I felt very weak and stupid afterwards. A few days later, I was thankfully able to look at it as a positive experience. I now know how important it is for me to have a balanced diet. All or nothing is not my thang!”

And there you see it again: to each their own. Personally, I would never try to do a detox, but many Fit Girls do take on detoxes regularly to have a fresh new start. Read and research intensely before beginning a detox. Like I said before, it can be very hard to eat so little.

Have you ever undergone a detox? What were your experiences with it?

5 things you should do when you eat too much

I think we all know this feeling pretty well. You allow yourself a cheat meal and end up with a stomach full of chips, cola, chocolate and other unhealthy treats. Then you start feeling sick, which of course, puts you into a bad mood. The good news is that it’s absolutely not necessary for you to throw away all your healthy habits just because of this little mishap. Even when you let yourself go a little overboard, it’s still possible to get back to your healthy eating habits. With these 5 tips, I’ll show you how you can recover.

It may be easy to just let your healthy diet go after you have a binge eating session, but it’s not necessary. Everyone sometimes eats more than he/she actually should. That’s life! It would be so boring if you never treated yourself with a reward every now and then. It makes absolutely no sense to punish yourself! Just brush it off, and get back on your feet.

te veel gegeten

1. Keep moving

Even though it feels like there’s no point to work out with a stuffed belly, believe me, it actually makes sense! A short or long workout will ensure that you produce some endorphins, which will get back that feeling of euphoria. When you start, it may feel difficult or uncomfortable, but you’ll be so proud of yourself in the end. A tough workout just not happening today? It’s also an idea to just go for a walk at the park. Taking a walk is good to clear your head and get some ‘me’ time.

2. Don’t compensate too much

So, you had a chocolate bar directly after breakfast and now made the choice to skip lunch. Bad idea! Your body won’t be feeling too good in the afternoon if it’s only running on a chocolate  bar. You need fiber and vitamins that unfortunately are not in that. I know it can be incredibly tempting to switch things up and compensate for the extra calories you ate, but when you want to do this, I suggest compensating by doing an extra workout instead, if it’s possible to incorporate into your schedule. When you miss an important meal, you’ll only be left feeling even hungrier later.

3. Stay away from the scale

The weight scale is a huge pitfall for girls. Personally, I have a tendency  to check the scale after attending a party. It sucks, since the number that I’ll see on the scale, most of the time isn’t rewarding. It is naturally not very motivating to weigh yourself after a night out. You’re a bit heavier because of the extra bag of chips, and your body also retains a lot of water since you have a too high salt intake. This is also the reason why the indicator on the weight scale ends up being higher than usual. So, there’s no point in weighing yourself, it will only lead to disappointment.

4. A healthy start

Just like what I said in tip 2: don’t overcompensate. Instead of skipping meals, keep taking healthy steps forward in your journey. There are a few ways to do this. For example, choose lighter meals, so that you don’t put anything heavy on your stomach. You can have a nice smoothie for breakfast, and a fresh salad for lunch. For dinner, choose a dinner full of vegetables, like this veggie stir fry! Also, make sure that you eat regularly to keep up your metabolism.

te veel gegeten

5. Drink water

Water is your best friend after a night where you eat too much. It takes care that your metabolism stays high and that your food is being digested properly. It also lubricates all the joints in your body, which is ideal when you work out regularly. Drinking a lot of water also ensures that you have less difficulty doing a number two and that you’re getting enough oxygen circulating in your body. Ideal when you’re not feeling very well in your stomach.

What do you do after you’ve gone to far with overeating? Share your go-to tips in the comments!

Healthy alternatives for milk

If you take a look at the favourite recipes on our blog, you’ll see that we use different kinds of milk all the time. We sometimes use almond milk, rice milk or regular cow milk. But which one is suitable for who? Today I am going to tell you all about the differences among these healthy alternatives. 

Low fat quark is one of my favourite snacks – I eat a bowl of it at least once a day. And that’s one of the reasons why I’ve decided to replace my regular cow milk. Every now and then, I do drink a glass of cow milk, but I use almond milk for my brekkies everyday. Almost every day, blogs and newspapers will write about the dangers of milk, but personally, I don’t see milk as an unhealthy product. As long as you don’t overdo it, it will provide you with a lot of essential nutrients. I must admit though that I have noticed that my skin looks a bit blemished when I overdo my dairy intake. That is why I have decided to investigate about the healthiest alternatives for milk.

Almond milk

The #FITGIRLCODE gals often use almond milk for their recipes; nowadays you will find it in almost every supermarket. Almond milk is often used by vegans since it is a vegetable based milk. It is filled with healthy vitamins (B & E) and minerals and doesn’t contain cholesterol and saturated fats, like regular cow milk does. Because of how low carb it is, it is the perfect alternative for milk when you are trying to lose some weight. The downside? Unfortunately, it contains a lot less protein than regular cow milk.

Oat milk

Officially, oat milk doesn’t belong to the milk family because it’s made of mainly oats and water. This provides it with a creamy and sweet taste. That’s what also makes it perfect to use in combination with your oatmeal. Oat milk contains a lot of nutrients which are important to take in, and it’s also very easy to make yourself. This product is especially good to use when you’re not a big fan of regular oat products, but unfortunately, oat milk isn’t suitable for people who have a gluten allergy.

Soy milk

Soy milk is especially used by people who have a lactose intolerance. You can find many different kinds of soy milk in almost every supermarket. It’s a bit creamier and sweeter than cow’s milk, which is why not everyone enjoys to drink it that much. It unfortunately also contains a lot of added sugar. Biologic, unsweetened soy milk doesn’t contain as much added sugars so it’s the healthiest alternative in this category. Always make sure to check the nutritional values before you buy it!

Rice milk

Recently, rice milk  has started to pop up more and more in the supermarkets. It is a vegan product that contains a lot of fibers, but it’s still quite controversial since one glass contains almost 10 grams of sugar, so it might create a big spike in your blood sugar level. Still, it is a healthy alternative for people who are allergic to cow milk and want to enjoy a glass of milk every now and then. Just make sure to switch it up with other variants like almond milk or soy milk.

Hemp milk

Organic hemp milk is made by the seeds of the hemp plant; a well-known superfood. It is rich in proteins and that’s why it’s especially suitable for people who workout a lot. It makes your bones healthy and strong. Next to that, hemp milk is very good for you skin and it will help with controlling your weight. Unfortunately, hemp milk is not as easy to find in the stores as the other variations of milk detailed above, you’re more likely to find it at organic food markets.

As you can see, each of the alternatives for milk comes with both pros and cons. Some contain more protein, while others contain more sugar. You choice should depend on the nutrients you’re going for. Make sure to check the nutritional values of each kind to find the alternative which suits you the best!

What’s in my gym bag?

You could say that my gym bag is my BFFF (best fit friend forever). Wherever I go, he goes. We’ve been hanging around for 3 years now and we’re still very much in love. He offers me enough space for my very useful (and less useful) items and I make sure to take him out at least 3 times a week.

I have about 10 items I always take with me each and every work-out. I thought it would be cool to share them in a blogpost. So hereby I present to you: My ultimate gym bag essentials!

1. Work-out outfit

No shit, sherlock. Obviously I take my prettiest work-out outfit with me every time I go to the gym. Currently my favourite outfit consists of these Epic tights by Jogha, a basic black tank and these pink sneakers. This is my favourite outfit during strength training. It’s comfy, simple and it looks good. I like! 

2. Fitness gloves

I still don’t know how I managed to train without fitness gloves for all those years. I recently purchased these Nike gloves and I can’t live without them. The girls who do crossfit or strengh training probably know this already: Your hands look awful after a week of training. These gloves help me to protect them but they also have a very good grip.

3. Water bottle

I always drink a lot of water when I’m in the gym. This gigantic Fitgirlcode bottle is perfect during your work-outs because you can fill it up with 1L of water. Awesome!

4. Earplugs

After my usual hour of strength training, I do about 15 minutes of cardio. Sometimes I think cardio isn’t that bad, but I often dread my cardio routine. Either way, they always get better with awesome music. I recently got myself these earplugs and I just can’t live without ’em. It’s nice to invest in earplugs that last a bit longer than just 30 days… If I don’t bring my earplugs with me to the gym there’s NO way I’m doing my cardio. But that obviously doesn’t happen more than once a week…

5. Jumping rope

Last summer I did the Kayla Itsines work-outs. The resistance training sometimes required a jumping rope so I got myself this bad boy. It’s a very nice way to warm-up before a work-out so I still use them every now and then.

6. Snack

I hate it when my stomach is growling during my work-out. That’s why I always bring a snack with me to the gym. Before my routine I always eat a banana or banana bread. It’s the perfect snack and it keeps me going while I’m doing my work-out!

7. Phone

I always take my phone with me when I go to the gym. It contains my monthly work-out routines and I often use the timer function to practice my plank. During my cardio routine I use it to listen to some awesome work-out songs. My current favourite: Riton – Rinse & Repeat FT Kah-Lo. It’s AWESOME.

8. Shower cream

I always take a quick shower at the gym after my work-out. When I do this at home it will take me about 30 minutes longer because my shower at home is awesome. That’s why I always take my favourite shower cream with me. Currently this minty eucalyptus scent is my favourite.

9. Deodorant

After my shower I always use some deodorant. I want to stay fresh all day long and that’s why I choose for the basic Dove. It’s my all time favourite and never fails me.

10. Bag with random stuff

I use this bag for my just in case items. This is where I keep my bandaids, razor, paracetamol, tampons and so on. It’s always handy to take these items with you wherever you go.

These are my 10 essentials which you’ll always find in my gym bag. Which item can’t be missed out when you go to the gym?