A Women’s guide to building muscle without looking bulky


Women are always looking for ways to get lean and toned, but what about gaining muscles? Building muscle can be tricky because they often come with a bulky look, and many women want to build up their muscles without looking bulky. But how exactly can that be done?

You don’t have to be a bodybuilder or weightlifter to build muscles. You can avoid a more extreme look if it makes you uncomfortable. One step to building lean muscle is making sure you’re getting enough protein in your diet. Protein is found naturally in plenty of foods, and it’s also available in the form of supplements at the grocery store. In addition, you may check out NSP Nutrition for its wide range of supplements.


You may be thinking, ‘what exactly are muscles and why do women need them?’ Firstly, your muscles make up about half the weight of your body. Second, they’re essential because they can help with your overall fitness levels. This means that the more you build your muscles, the higher the likelihood that it’ll increase your metabolism to burn more calories at rest.

Additionally, muscle tissue is what keeps the body strong and healthy by supporting your joints. They also utilize your body’s glucose to help regulate blood sugar levels. This means that if you have diabetes, building more muscle can be a great way to keep the disease under control. Lastly, caring for your muscles through exercise and stretching is a great way to improve your posture.


There are many tips for building muscle while maintaining a feminine figure. However, the two most important factors are your diet and the type of exercise you do.

  • Foods That Help With Building Muscles 

Building muscle starts with having the proper diet. An ideal diet includes carbohydrates, proteins, and healthy fats.

Although usually avoided because they’re believed to cause weight gain, carbohydrates are essential if you want to build muscles. They’re a great way to achieve the energy needed for your workouts, as well as help with muscle recovery afterward.

On the other hand, proteins are an essential part of building muscles because they provide the amino acids that the body can’t produce alone. These amino acids are believed to be necessary for tissue repair and absorption. If you’re thinking about how much protein you need per day, it really varies depending on your age, height, weight, and activity level. You may consult a dietitian for the best advice on how to go around this.

Lastly, healthy fats are essential because they help with fat loss and weight management while preventing obesity and heart disease. Consuming them is also associated with improved brain health and increased testosterone levels in women—both of which can contribute to muscle growth over time. Examples of healthy fats include olive oil, avocado, nuts, and whole eggs, among others.


  • Exercises That Work Best For Females 

Now that you know the proper diet for building muscle, the next important thing to know is what exercises can help you become toned without bulking up. Here are some suggestions:

  1. Focus On Weight Training

Weight training is better for women who want to build muscle without looking bulky. The most effective exercises require exerting a large amount of force simultaneously, such as squats and lunges.

To do a proper squat, start by standing with your feet shoulder-width apart, toes pointed slightly outwards, and your knees pointing straight ahead. Then bend your hips back (keeping them over your heels), lowering as far down as possible.

You can also lunge by stepping one foot forward, making sure to keep your back completely straight. Then, push off of your front leg and bring yourself back up into a standing position. Repeat on the other side for one set before switching legs and starting another set.

Women should also remember that working out doesn’t have to take hours and hours of their day. It can be as simple as doing ten minutes in the morning followed by an hour at night or taking a break after work to do twenty minutes of exercise.

  1. Get Into Cardio

Aside from having days for weight training, there should be days that you focus more on cardio and high-intensity interval training. You can do this by alternating between running in place for thirty seconds at full speed followed by walking in place or jogging slowly for sixty seconds before starting again.

  1. Try Flexibility Exercises

Studies show that yoga and other flexibility exercises have many benefits for people, especially women who want to build muscle without looking bulky. They both focus on stretching, which helps develop muscle tone and boosts fat loss, making your muscles more defined.


Women are often worried about building muscle because they don’t want to get bulky. But with the proper guidance, you can get the toned body you want. First, make sure that your diet’s right and you’re doing the appropriate exercises. Keep these tips in mind as you embark on your journey of toning up without adding too much to your size. Good luck!

How You Can Use a Staycation to Boost Your Wellness

Stock Up on Health-related Products

If you realize that you haven’t put much money into health products in the past few months and you’re running low, then don’t worry; it’s possible to find some excellent deals for the health-minded yet frugal individual, including using discount codes or attractive coupons to lower the costs. The site linked above has everything from meal planners to special Keto deals to massage essentials to keep you happy and comfortable.

Establish Better Routines

When you were at work, you were no doubt running out the door seemingly unprepared, and the rush never seemed to stop. From the stop/start procession through commuting traffic to the stress of the workday, it was physically and mentally exhausting. Maintaining or restarting healthy routines while trying to keep up with this routine often proves next to impossible.

Now that you’re on a staycation, it’s a wonderful time to slow down, take in some calming breaths, and exhale! Then look at how you can organize your life better to fit everything into it without the rush or panic. With more organization and new routines, it’ll be easier to manage in the future too.

Also, it’s a good idea to develop a staycation routine that provides some normalcy in your life. Usually, time off doesn’t require this; however, some staycations are getting extended and so a routine is beneficial to still feel in control.

Rebalance Yourself

Drink more water and reduce your coffee intake over time. We don’t recommend going cold turkey on coffee, as you may enjoy it, and the caffeine withdrawal can cause terrible headaches for a few days.

Ensure that you get a glass of water in the morning to rehydrate after sleeping. Bookend that with a glass of water in the hours before bedtime and several more throughout the day too.

Also, add in a multi-vitamin fortified with minerals if you don’t already take one. This will manage any deficiencies in your diet.

Exercise More

Exercising gets you out of a rut if you’re home and don’t know what to do with yourself. While it will be tiring at first, soon it’ll supply extra energy. Use Calisthenics as a form of bodyweight exercise to perform at home. Some positional movements don’t require equipment at all.

Alternatively, only a mat is required to practice some yoga positions and transition through them in a series. It requires more effort than is commonly believed and clears your mind.

Practice Meditation

When the staycation is playing with your head because you’re not getting enough outdoor time or variety, then it’s time to ease your worries.

Try a mediation app like Calm, Headspace, or Aura to take yourself away from your current time and space. Use different programs to find the one you prefer – whether that’s a silent meditation or something else more to your liking.

Even if you haven’t given it a go before, the free time is a perfect opportunity to be open to new things. There are also YouTube soundtracks for active meditation that are a good introduction to slowing down and finding mental peace.

By using your staycation to be healthier and get to a better place in your life, it’s possible to come out of it as a happier person. It will also help make you more resilient for any turbulence to come.

Embracing your imperfections

Embracing your imperfections can be really tough. For some this is probably a lot harder than for others. I personally believe it’s harder to love your own flaws than those of others. We are our own harshest judge – we tend to be tougher towards ourselves and our own imperfections than those of others.

Being able to love yourself enough to accept the way you are is one thing. However, some people take it a step further and they share something personal for the benefit of others.

I came across a post on the internet (no surprise there :P) where Rachel Hollis did exactly this. She shared a piece of herself by posting a photo (as seen above) on her Instagram account and it soon went viral.

With it, she said the following:

“I have stretch marks and I wear a bikini. I have a belly that’s permanently flabby from carrying three giant babies and I wear a bikini. My belly button is saggy… (which is something I didn’t even know was possible before!) and I wear a bikini.

I wear a bikini because I’m proud of this body and every mark on it.

Those marks prove that I was blessed enough to carry my babies and that flabby tummy means I worked hard to lose what weight I could. I wear a bikini because the only man who’s opinion matters knows what I went through to look this way. That same man says he’s never seen anything sexier than my body, marks and all. They aren’t scars ladies, they’re stripes and you’ve earned them. Flaunt that body with pride!” 

It’s such a powerful message, so I really wanted to share it. Rachel looks gorgeous and she’s an example for all Fit Girls out there who need to show some love to themselves and their beautiful imperfections. A comforting thought is that nobody is perfect, we all have our imperfections and this is exactly what makes us humans unique.

So dearest Fit Girls, now I’m wondering. What kind of imperfections are you willing to proudly share with us?

I’ll start by sharing one of myself. When I was two years old, I got bitten in my face by a dog. I was eating a cookie while showing it off but I wasn’t willing to share it. The dog got annoyed and bit me. It left a tiny scar on my nose, like a little dent. The doctors told me I could get plastic surgery done once I reached the age of 18 ‘to get it fixed’ but I decided to embrace it and accept it as a part of me 🙂

Now that you’ve read my story, I can’t wait to hear yours! You can post it in the comments below.


Safira Audrey

Source (header): www.instagram.com/msrachelhollis

6 tips to get you back on track

So, you’ve given it your all in the last weeks/months. You’ve finally started seeing progress, or maybe you weren’t there yet. But for some reason or the other, you’ve lost your motivation that pushed you to start in the first place. You’re probably wondering “How can this happen?” You’re still not close to your goal, and yet you’ve convinced yourself that it’s okay to stop and give up and you have no idea how that happened. 

Good news is, you’re not alone. Everyone has had that point in their healthy lifestyle journey. It is completely normal. What that doesn’t mean though, is that it’s okay to throw in the towel and give in to the motivation killer.

I’ve also only recently lost my motivation. I was in a completely good flow, and then BAM, it was gone. To be honest, I was super upset about it. But there is no one other than yourself to blame. There’s absolutely no reason to not get back on track. That’s why I’ve put together 6 tips for you so that you can get into your running, lifting, swimming, yoga-ing etc. in no time!

1. Remember why you started

This is perhaps the most important tip: remember the reason why you started in the first place. Everyone has their own reasons behind why they want to create a healthier lifestyle for themselves. Maybe you started because you wanted to lose a couple kilos. Or maybe, you encountered some health problems that urged you to turn your life around. Bring that goal back to the forefront of your mind and think on it when you go to kill your workouts.

2. Do a 10-minute workout

Something is better than nothing! I know this better than anyone, you plan an hour long workout in your plan, but when the time comes, it feels like an entire mountain that you have to climb. This can be extremely demotivating! If you’ve got this feeling, try to stay in the workout flow and choose a 5-10 minute workout to do: like one of these short butt or ab workouts.

3. Try something new

Sometimes we lose our motivation simply because we get bored of always doing the same thing. This is probably the perfect time to try something new. Have you already been going to the same yoga class for a while? Or are your running shoes completely ruined after all those kilometers that you’ve ran? Then try something new. This may be just what you need to ignite your enthusiasm and get yourself back on track!

back on track

4. Treat yourself to new workout clothes

I don’t know about you guys, but I have a weakness for any kind of clothes! So when it comes to workout clothes, I want to look gooooood. You know that feeling when you buy new shoes or a new jacket? Secretly, you just want to put on everything right there in the shop because you’re so excited with your new purchase. Yeah, don’t deny it. That’s why you should go to buy a new pair of training shoes or some badass shorts, I bet you’re going to want to use them that same day. 😉

FYI: In case you missed it, there’s a Jogha sale going on. 30% off selected items!

5. Buddy up

It sounds super cliche, but it’s true. If you have a buddy to workout with, you feel more pressure and inspiration to go. Plan a date to go for a run at 8 and you can’t back out of it after that. It’s not only rude to cancel your dates on your partner, but then you also demotivate your BFFF (best fit friend forever)! On top of that, it’s so much nicer to workout with friends or family. Two birds with one stop: quality time and working out.

6. Get inspired

Visualizing your goals helps you to reach them effectively. So if you think you want to give up (or you’ve already given up): you’ve got to visualize your goals! Grab a few fitness magazines and search your social media channels until you find something inspirational. There has to be something in there that will motivate you to get back on track. Find whatever it is and stick it on your (virtual) wall to ensure you don’t forget it. Look at it every day, two times a day, or however much you need. If they can do it, so can you!

Good luck! And even more important: get your ass to work!

back on track

Complete body work out

Looking for an effective bodyweight routine that floats your boat? You have come to the right place! Iris and myself got’chu all set with this on-the-go complete body work out  – Bodyweight AMRAP. AMRAP is an acronym for “as many reps as possible”, so strap on your shoes, grease those elbows and lets go!

Elevated sumo squats

Place two plates on the floor and perform a regular sumo squat on top of them. Make sure you do not bring your knees over your toes and hold proper form. The use of plates will benefit your balance and will activate and work the muscles in your legs and glutes. Squeeeeeeeze those buttcheeks when you come back up for a guaranteed extra burn. Looking for a challenge? Hold a plate or a kettlebell while doing these.

Elevated squats

In contrary to those sumos you just did, this time you will ‘just’ do a perfectly executed squat as many times as possible, while standing on the plates. Form is still key so do not compromise on that. Make sure you wiggle your toes and do not put them on the floor as keeping them lifted will help target your balance while at the same time this will make the exercise more of a challenge.

Elevated donkey kicks

This time you will have to place both hands on the plates and you will work your legs separately. Starting in plank position, you will lift your leg up, bending it at the knee while making sure your foot is flexed and your sole is up. From this position you will keep on lifting your foot up to the sky, keeping your body straight, your back flat and your core engaged. When you have done as many reps as possible, you switch to the other leg of course! We don’t want an uneven booty now, do we?


Elevated crow hold

Rounding up with some upper body strength, we are throwing in this elevated crow hold especially for you. Start in a wide squat and place your palms on the plates. Bend your elbows back, and rest the inside of your bent knees on the back of your upper arms. Lift up onto your tiptoes, and place most of your weight on your hands. With control, shift forward, lifting your feet off the floor. Hold for a breath or two and then with control, lower your feet to the floor. Repeat rocking in and out of this crow hold to strengthen your core, upper body, and the muscles in your hands.


We would love to know how this workout turned out for you so make sure to let us know in the comments or on Instagram.


Ily & Iris

A full body home workout

I’m sure you have experienced the following situation at some point in your life – you are really motivated to workout and to go to the gym, but your job or your studies are as time consuming as never before. Or maybe you are stuck at home and can’t make it to the gym. So what do you do? Do you skip your workout? No! Even if a gym with all its equipment comes pretty handy, you can work your whole body easily without any equipment at all! All you need is a mat and some dedication and motivation and voila! you have a full body home workout. Are you ready to do this?

My full body home workout will only take 30 minutes, but it engages your whole body – your legs, butt, core, arms and upper body. Furthermore, it improves your stability and you will feel great afterwards – pinky promise! Our goal is to complete 4 rounds of each circuit, following an A-B-A-B principle. First, you do circuit A, then B, then A and B again, etc. Try not to rest while doing the circuit, only in between circuits. That’s all!

Before we start, we are going to do a 3 minute warm-up to prevent soreness and injury and to get our heart rate up. After finishing our workout, we are going to do a cool down and a stretch. It might seem appealing to skip your warm up and cool down since it saves time, but you should never underestimate it. Your warm up prepares your body for the upcoming activity and a cool down is not only relaxing, but also improves your flexibility, prevents injury and keeps your blood flowing.


Are you ready for your full body home workout? Let’s get started!

Warm up:

1 minute jog in place

30 seconds kick backs

30 seconds High knee march

30 seconds Walk down planks

30 seconds elbow-to-knee-crossover


Circuit A:

20 Squat Jumps

20 Commandos

15 Burpees with push-ups

20 Power Sit-ups*



Circuit B:

24 Forward Lunges (12 per leg)

50 Mountain Climbers

30 Skaters

30 Plank Jacks


Cool Down

March in place for a few minutes

30 seconds butterfly

30 seconds hurdler stretch (each leg)

30 seconds quad stretches (each leg)

30 seconds wall calf stretches (each leg)

30 seconds wall chest stretch (each arm)


I hope you enjoy your full body home workout! If you are interested in more (home) workouts, fitness tips and recipe ideas, check out my blog or follow me on Instagram : @julesvogel.



Perfect lingerie sets to surprise your lover on V-Day

Girls this is your time to shine! You have less than 2 weeks to get ready and plan the perfect Valentine’s Day for you and your significant other. The best way to do so is to show off what you got! To make it easier for you, with the help of  Hunkemöller’s new steamy Valentine’s collection, we came up with pretty lingerie sets to surprise your lover with on Valentine’s Day.

The Steamy Amour collection will brighten up your gorgeous body and will make it pop! From juicy string tangas to strawberry-bright compelling dresses, a lady full of passion and admiration will find here everything she needs.

Perfect lingerie sets to surprise your lover on V-Day

 Sophie string tanga

Red is the color of love…and also seduction! This beautiful set will leave your partner speechless. The details on the bra are so pretty!






Perfect lingerie sets to surprise your lover on V-Day

Not padded underwire bra Catalina

Play peek-a-boo with this beautiful bra. It’s so very sexy, but not revealing everything…yet 😉







Perfect lingerie sets to surprise your lover on V-Day

String Roxy

We’re big fans of red sexy underwear, this set is so simple, sexy and sassy! We bet your partner will feel the same way!










Perfect lingerie sets to surprise your lover on V-Day


Slipdress Sylvana

This beautiful slip dress is so pretty because of its lovely color and details. We’re in love with that cute bow!











Perfect lingerie sets to surprise your lover on V-Day

Push-up molded underwire bra Rosalyn

Looking for a romantic and sexy look to surprise your partner with? How about this beautiful set with flower?







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