Muscle loss can already start in your thirties – but it is possible to prevent it

muscle loss

Depending on your age, you may have noticed that certain physical activities that used to feel so easy now require more effort. The reason for this might be related to something called sarcopenia, or age-related muscle loss. According to a recent study by Harvard Health, sarcopenia can already start around age 35. Generally, this form of muscle atrophy occurs at a rate of 1 to 2 percent per year. Once you’ve entered your sixties, the process will most likely accelerate to around 3 percent per year. Does this sound scary to you? Don’t worry – there are ways to significantly slow down the process.

How do people lose muscle mass?

You already know that when you stop training, it is a matter of time before you start losing muscle mass. For most of us #fitgirls, working out is relatively easy when we’re in our twenties: we’re young, fit and motivated and we can always manage to squeeze in a workout, even when we’re busy. And then at some point, life will get in the way. You may start a demanding full-time job, have a baby, get injured or sick. Or maybe it is a simple shift in priorities that cause you to train less frequently than before – or quit altogether. Decreased activity or training will inevitably lead to muscle loss. This is the most common reason that people tend to get less fit as they get older. However, if you do manage to maintain the same level of activity, a decrease in the size and/or number of muscle fibers may also be caused by not getting in enough protein and amino acids. You could train just as frequently as before, but if your diet is not as balanced, chances are you will still start to lose muscle mass (read up on the importance of getting your protein, if you’re not convinced).

What can you do to prevent muscle loss?

Looking at the causes of age-related muscle loss, the solution is fairly simple: keep training and watch your diet. If you want to get a head start on prevention, it is recommended to do weight training at least 3 times a week, ensuring that you target a different muscle group each day. In other words, instead of doing a full body workout 3 times a week, you could for example target your legs and glutes on day 1, your core and back on day 2 and your shoulders and arms on day 3. And no, you don’t necessarily need to go to the gym to have an effective workout. In fact, body weight exercises are perfect to prevent muscle loss. Push-ups are super effective (this is how to make your push-ups more effective), just like sit-ups, squats, lunges and planks. And you don’t need any equipment to do them. And if you still want to turn it up a notch, you can always add dumbbells to your exercises.

Final thoughts

It is very normal for our priorities to shift as we get older. And while you may reach a point where you couldn’t care less about how much muscle mass you have, it is still important to try and slow down the process of age-related muscle loss. Losing muscle mass hinders your ability to recover from injuries and illnesses. Aside from that, it can also attribute to other health-related issues. And your health should always be your top priority, regardless of your muscle mass.

Want to prevent running-related knee injuries? Train your glutes!

running-related knee injuries, Knieblessures bij het hardlopen voorkomen

Knee injuries are one of the most common injuries that runners are confronted with. That’s not surprising – if you’re a runner, then you know how impact much your knees have to endure every time you go for a run. However, there is something you can do to prevent running-related knee injuries (aside from getting proper running shoes). You have to train your glutes!

How can training my glutes prevent running-related knee injuries?

Strength training is very important for runners. When you’re strengthening your muscles, you make it easier for yourself to run and with a correct posture. For running, some muscle groups are more important than others. While many people assume that their legs do most of the work, research proves that strengthening your glutes can actually help to prevent running-related knee injuries.

Did you know that tight hips and/or glutes are the main causes of knee pain? This particularly applies to runners, who often suffer from tight glutes due to inadequate warm-ups, not enough stretching, bad running shoes and running on uneven or unstable surfaces. Runners usually have very well-developed quads and hamstrings, but their glutes – especially their glute medius – are weak. The glute medius, however, is the stabilizer of the pelvis. In other words: by training your glutes you stabilize your hips, and therefore reduce the risk of running-related knee injuries.

What is the best way to train my glutes for running?

While compound exercises like squats can definitely help to strengthen glutes, we’d recommend runners to focus on glute isolation exercises. This is because with runners, their quads are usually much better developed than their glutes. So when you do compound exercises, your stronger quads will automatically ‘take over the load’ – resulting in your glutes still not really doing much. By doing glute isolation exercises, where you’re focussing on one specific muscle group, you basically force your glutes to wake up and get to work. And as they get stronger, the chances of getting running-related knee injuries will decrease significantly.

Why and how to do Russian push-ups

Russian push-ups

Every girl can do a perfect push-up! And once you’ve got the hang of it, you’re probably going to start looking for ways to make your push-ups more effective. One way to do this is by doing Russian push-ups. A single Russian push-up is pretty much a full workout for your arms, your shoulders and your core, so I’d definitely recommend you to give it a try.

What is a Russian push-up, exactly?

Glad you asked! The Russian push-up is a push-up variation that combines a standard push-up with a forearm plank. While both of these moves are relatively easy to perform individually, the Russian push-up integrates both in a sequence where you’re seamlessly moving back and forth between the two. This allows you to train to have more control over your own body weight. While this exercise definitely strengthens your arms and shoulders, the transition from the forearm plank also requires you so activate your core muscles. Provided you do it correctly, of course.

How do you perform Russian push-ups?

Before you start with Russian push-ups, it is recommended that you are able to perform regular push-ups correctly. If you’re not there yet, please see our beginner’s guide to doing push-ups. Are regular push-ups not a problem for you and are you up for a challenge? Below, we’ve explained how to perform Russian push-ups.

Step 1: Start in a traditional plank position. Ensure that your arms are straight and that your shoulders are directly above your wrists.

Step 2: Once you’re ready, lower yourself down until your chest is hovering about an inch above the floor.

Step 3: Shift your body backwards into a forearm plank.

Step 4: Immediately shift back into a low push-up position.

Step 5: Push yourself up to a high plank.


If you’re still a bit fuzzy on how to do it, check out this YouTube video.

Final thoughts

Russian push-ups offer excellent cardiovascular benefits and are a fantastic addition to your fitness routine. While it may take some time before you are able to do several reps in a row, they are significantly more effective than regular push-ups and planks performed separately. It is a great way to challenge yourself and to squeeze in a more complete workout when you’re short on time.

How to actually get better at sit-ups

goed in buikspieroefeningen, better at sit-ups

A lot of people absolutely hate doing sit-ups. Most of them feel that they’re not really getting better at it. And when you’re not seeing results, that can be pretty discouraging. If you’re also having trouble pushing yourself to do those dreaded core exercises, chances are you’re not doing them properly, not frequently enough, or both. Because trust us – when they’re executed correctly, sit-ups are very, very effective. Not just for getting tight abs, but also for improving your posture and reducing any problems in your neck, shoulders and back. With a strong core, everything becomes easier! Read on to find out how you can actually get better at sit-ups.

How to get better at sit-ups

#1. Don’t stick to just one single sit-up variation

Your core consists of the muscles in your lower back plus multiple abdominal muscles. There’s the musculus rectus abdominis (your ‘straight abs’), the musculus transversus abdominis (the deepest ab muscle), the external obliques and the internal obliques. Most core exercises only work either the top, middle or lower part of the straight abs, or focus primarily on the obliques. So if you want a strong core, it’s essential to do multiple sit-up variations. If you only ever do one or two different variations, you could end up with for example having your upper straight abs very strong but very underdeveloped lower abs. That’s right, you need to work them all!

#2. Ensure you’re practicing proper form

You can do one hundred sit-ups a day, but if you have a bad form it will take a lot of time to see or feel any progress. Moreover, bad form is a recipe for injuries. So make sure you have the basics right first! Okay, but how do you execute a sit-up with proper form? Well, that depends on the variation you want to do. A personal trainer or coach at your local gym can show you how do to each variation with proper form. If that’s not an option for you, check out some YouTube video’s such as this one about the right way to do a crunch.

#3. Be slow and in control

If you’re a gym bunny, you’re probably familiar with the type of guy that goes through his crunches as if he has to finish them all within a specific timeframe. Please do not take an example from them; this is NOT the most effective way to do sit-ups! Instead, try to perform each movement slowly and with as much control as possible, while also keeping your form in check. If you have a tendency of letting your thoughts wander, you may require a bit more focus while you’re going through the movements. It also helps to move with the breath. Try holding the final position of each sit-up for a second, before returning to your starting position.  

#4. Give your body a chance to recover

While it’s important to have consistency in your training, recovery days are just as important when you want to get better at sit-ups. While you’re working your core you’re essentially causing micro-tears in your muscles. Each time those micro-tears are repaired, your abs become a little bit stronger. This means you need to give them the time to recover; at least one recovery day each week. Also make sure you’re getting enough sleep. And don’t forget a healthy diet with plenty of protein. There’s a reason that people say abs are made in the kitchen!

Bonus tip: Get killer abs with these exercises!

4 Relaxing Activities That Also Provide a Great Workout

Relaxing Activities

Working out can be a great stress reliever but, sometimes, you might want to be able to do something that helps you relax while providing you with a great workout at the same time. The good news is that there are several activities you can try to not only wind down and have some fun, but also get your body moving and get some exercise in as well. If you’re looking for something that you can do to relax and work out simultaneously, here are some great ideas that you might want to consider.


Golfing can be a fun way to spend your time, spend time with friends, and get a workout in at the same time on a sunny weekend. If you’re considering starting golfing, you can find everything in one place here when getting all the kit that you’ll need to get started. All you need to do is find a suitable golf course to play at. Since it’s a game that anybody can play no matter your skill level, golfing is a fun outdoor hobby to take up that can encourage you to spend more time outdoors and meet new people at the same time. While it might not feel like a huge workout when you are golfing, you’re sure to wake up feeling it where you have used some muscles that have been out of practice for a while.


Yoga is considered to be one of the best exercises for relaxation and calm, especially if you are worried about your cortisol levels and want a way to work out without strenuous exercise that will stress your body out. Along with helping you become physically more flexible, strong and supple, yoga can also be a great way to calm your mind and improve your mental health at the same time. And the best part is that you can do yoga almost anywhere – you don’t need any special equipment or to join a club as there are tons of tutorial videos online that you can easily follow from home.


Walking out in nature is a great way to relax and unwind if you’ve had a busy day or a busy week. Whether you’re walking your dog or just want to get out into the fresh air for a walk by yourself or with family, walking is a great gentle exercise to get a workout in while enjoying a relaxing experience at the same time. A regular gentle walk through a local park can be a great way to make sure that you’re hitting your physical activity goals while having a chance to unwind too.


Swimming is a great form of exercise that can also help you relax. The buoyancy of the water is sure to help you feel calmer, along with the feeling of the cool water on your skin. Swimming can be as relaxing or as strenuous as you make it, and the best part about this activity is that it’s perfect for anybody who suffers with aches and pains since the water will help you move easier and relieve the stress on your body as you exercise. You can go swimming alone for a calm hour by yourself or it’s a fun activity that the whole family can get involved in.

Working out isn’t always about going for it hard in the gym and putting your body under a lot of stress. In fact, there are several ways to get your body moving in a way that will get your heart rate up and give you a good workout while helping you relax at the same time.

Tips to help you stay committed to an exercise routine

stay committed

Exercise routines are often the basis of a new year’s resolution. However, after a certain period many people find themselves giving up and abandoning their efforts.

Do not give up. When it comes to exercise, devoting yourself to real change may be easier than you think. All you need is the mentality and a good set of principles to help you see yourself through. 

How should you approach an exercise routine? What types of things should you be thinking about on your journey? Where can your sense of commitment come from? There are many questions to ask of yourself here. You will find answers to all of them and more down below to stay committed to your exercise routine!

Set minimum expectations to stay committed

If you are embarking on an exercise regime, it is best to start with an accurate understanding of what is expected of you at a minimum. You can then organize other aspects of your life around those parameters and pace your workouts accordingly.

In the throes of the pandemic, The World Health Organization published recommendations that adults get at least 2.5 hours of moderate to vigorous physical activity weekly. This minimum threshold may be much less than what you were expecting, and frankly, there are very few people who would be hard-pressed to meet that quota. 

If you can push yourself further and harder, then do so. However, starting small and slow is also valid, with almost any level of physical activity being good for hearts, bodies, and minds. You can perform basic stretches at home, go for a walk to your local park, or test your limits in a gym. The important thing is to do something at least.  

If necessary, lower your expectations of yourself – you do not need to become a hardened athlete to excel here.

Think on the Future

You likely had clear goals at the beginning of your exercise routine. Try to get back in touch with those objectives.

Are you getting healthier for yourself or another person? Do you want to look good or sleep better? Does exercise help you destress and maintain your mental wellbeing? Remember, there is an onslaught of reasons for how and why an exercise routine can better your life. When your motivation is low, you can lose sight of them, so reinforce them whenever your level of commitment is compromised.

Write down your reasonings, set alarms on your phone, or even confer with loved ones if you need a boost in enthusiasm. You could even put up chalkboards in your home and draw data that correlates to your progress, schedule, or targets. Visual and audible reminders of your exercise routine may give you an extra push overtly or subconsciously. Keep your sense of purpose alive however you can. 

Recall history

It is easy to perceive working out as something relatively mundane or even inconsequential. However, to others, the ability to get some exercise meant a great deal.

For instance, in the late 1800s, the bicycle gave women a voice and changed American society by championing women’s suffrage. The history of women and cycling is something to marvel at, empowering them as creative problem solvers and to act in their best interests. Learning or reminding yourself of these facts can inspire and invigorate you to press on.

It might be that women’s cycling history could reframe your approach to using your bicycle as well. Perhaps you could ride in their honor or use their plights to afford you some perspective. If they can ride bikes for such dire purposes, why can’t you ride yours for ten-minute exercises? Recognize your equipment as instruments of inspiration and liberation that you are fortunate enough to use. After that, you may imbue your routine with more poignant energy.

Involve others to your exercise routine

While historical events can empower you, you can also find inspiration from the people before you also. If you exercise with others, you may be able to view your fitness goals in a brand-new light.

For instance, perhaps your fitness routine can double as quality time with your loved ones? After all, kids have desperately needed more exercise in recent times, so involving any children of your own could be prudent. You should seize any opportunity to spend more time with your family, especially if you have a hectic schedule already, so why not involve them to some degree? Check also our other blog about fun couple workouts.

You can look beyond your family also. It might be that some of your friends would be willing to join you in your efforts. Make it clear that others can exercise alongside you, and you can monitor each other’s progress, encourage one another, or kill time together and bond. You may be inclined to up your game slightly if it comes to leaving a good impression on those around you, too. Exercising together can benefit your relationships with other people post-exercise also. After all, you are finding common ground and creating conversational topics to address in future. Social stimulation can be a good motivator for almost anything, so tap into that wherever possible when it comes to your exercise. 

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!

5 Tips for Improving Your Posture

Almost all of us have been told to “stand up straight” or “stop slouching” by our parents in the past. Well, this advice is worth listening to. Posture is essentially the position we keep our bodies in while sitting, standing, or even lying down. Good posture ensures that the muscle tension in our body is correct and our whole body is symmetrically aligned. Even more importantly, it keeps the body parts in their rightful position without too much stress. A rightful posture:

  • Allows muscles to coordinate in a more-efficient manner – this helps to eliminate muscle fatigue
  • Holds spinal joints in place – this helps to reduce the chances of injury, as there’s less stress on the ligaments
  • Helps prevent back or muscle pain – back or muscle pain can be a sign of a poorly relaxed body
  • Prevents the wearing of the joints – by making sure our muscles are properly aligned and that no wear and tear of joints takes place, chronic risks like arthritis are eliminated.

Even if you’re not an athlete, it still pays to have good balance and posture. Just walking down the stairs or across the floor requires good posture. The good news is that although many people believe that it’s difficult to maintain good posture, it doesn’t have to be. If you want to improve your posture, then here are some of our top tips to help you:

1.     Stretch Your Muscles

Poor posture can lead to spinal complications such as loss of bone strength or permanent hunchbacks.  However, there are lots of ways you can improve your posture. Research has shown that one of the best ways to improve your posture is to stretch your muscles.

Although most people don’t think stretching their chest (pectoral) muscle is important, if this muscle isn’t stretched it can soon overpower the back muscles, which are responsible for pulling the back in place. This can cause a hunching posture.

However, these aren’t the only muscles you should be stretching. If you want to prevent poor posture, it’s also important to stretch other muscles too e.g., your quadriceps. As most of us spend a lot of our time sitting e.g., at a desk or watching tv, our quadriceps spend a lot of their time in a contracted position. Over time these muscles can shorten. When this happens, the quads start pulling on other joints. This can cause pain. In order to avoid this and prevent bad posture from occurring, it is important to regularly stretch your muscles. Here are some good stretches you can do to loosen your quads and improve your posture.

2.     Improve Your Sleeping Position

If you want to maintain a good posture, then you need to be mindful of your sleeping position. Research has shown that people who sleep on their back at night are much more likely to have a better posture than those who sleep on their side or front. However, it is possible to maintain a good posture while sleeping on your side. You simply need to use pillows for proper supports. Doctors believe that sleeping on your front is bad for your posture, so try and avoid this if you can.

3.     Maintain a Healthy Weight

Being overweight or obese can add extra pressure to your back and shoulders. This can cause you to slouch. If you want to improve your posture but you’re overweight, then you should consider losing a few pounds. It’s important to make sure you lose weight in a healthy and safe way.

4.     Regular Exercise

As we mentioned above, being overweight can have a negative impact on your posture. One way you can lose excess weight is to exercise. The benefits of regular exercise cannot be overstated. Lots of studies have suggested that people who work out daily are more likely to stay healthy, live longer, and lead a happy life. They are also more likely to have a better posture than those that don’t.

5.     Stop Slouching

Although most people think that their slouching habit is irreversible, it’s not. If you want to stop slouching, then you’ll need to practice walking with your back and shoulders straight. If you notice yourself slouching, then stop what you’re doing and correct your posture. Your hard work will reap rewards. If you keep trying, in time you’ll be able to correct your posture.

Maintaining good posture is crucial to your overall health. Although you may not realize it, good posture is as important as sleeping comfortably, a healthy diet, and exercise. It ensures that your body is ready to undertake daily tasks with energy and vigor, all while keeping away tiredness. Good posture plays an important part in your overall physical health. If you want to improve your posture, then follow some of our top tips above.

6 Reasons Why a Spinning Workout Is So Popular

Spinning is a form of indoor cycling that you can usually do in a workout class. But with the COVID19 pandemic this year, more and more people have started spinning at home with their own home exercise bike. There are several YouTube videos and other online workout courses that you can take to do a spin class from home and keep fit even when the gyms are closed. If you’re looking for a fun activity to do that will help you stay fit and healthy no matter the weather or the situation with the world, here are some reasons why spinning is a hugely popular choice.

#1. It’s easy to do at home

If you are looking for a way to exercise more at home during the COVID19 pandemic, spin classes can be done in any room of your home as long as you have enough space for your exercise bike. This year, lots of personal trainers have been offering virtual spin classes and other exercise classes that you can do from home and there is a range of home-suitable exercise bike options that will fit even in a small room and may even be foldable, so that you can put them away once you’re done. If you’re looking to start spin classes at home this year, check out the best bike for each price range to find one that’s suitable for you and your home.

#2. Spinning workouts are lots of fun

Compared to lots of other classes or ways to exercise, especially from home, spin classes can be a lot of fun. Indoor biking can be very enjoyable, especially when you get your favorite tunes going and your heart pumping. Plus, it really makes you push yourself and work hard, which can be very enjoyable for anybody looking for a workout where they really want to get that ‘feel-good’ glow at the end and feel a difference straight away.

#3. Burn a lot of calories

Spin class is a great way to burn lots of calories, making it an ideal choice of exercise for those who are looking to lose weight and reduce their body fat percentage. Whether you put in a moderate or a hard effort when spinning, you could burn up to 600 calories per hour, depending on several factors, including your body weight.

#4. Less impact

If you want to work out hard but are worried about the impact of activities such as running or jogging on your joints, indoor cycling provides an option with great results that do not have as much of an impact on your knees and ankles. As you move in a circular motion when you are cycling, there is less pressure on your joints, allowing you to move and get your heart pumping without pain during or afterward.

#5. Tone up

When you’re going hard during a spin class and have your bike set to imitate hill training, it’s no longer just cardio. Hill training in a spin class causes your larger muscle fibers to work harder, which can seriously improve your muscle mass tone. If you’re looking to tone up your butt and legs and build muscle and strength in your lower body, a spinning workout a fantastic choice for you.

#6. Make friends

While this year there has been an increase in virtual spin classes, attending a spin class at a local fitness center or gym can also be a great place to meet like-minded people, socialize more, and make some new friends. People who can exercise and have fun together at the same time often end up becoming firm friends for years!

If you are looking for a fun and effective exercise to do from home or at the gym,  a spinning workout could be perfect for you.

6 Health Benefits of Playing Golf

While golf is not seen as the most physically demanding sport, it is still a sport and has lots of health benefits people may overlook. The truth is that a day of golfing could allow you to burn as much as 2800 calories depending on the type of player you are. That’s about a pound of body fat. It’s also a low impact exercise, which can have many benefits for certain people. Let’s take a look at some of the health benefits of playing golf.

#1 It can Help Keep your BMI Under Control

One of the main benefits of golf is that it is a gentle way to keep your BMI under control. Proper diet and general lifestyle will also play a role but playing golf once or twice or a week is a great way to burn some energy. It’s also a lot more pleasant than spending an hour on the treadmill.

#2 Mental Health Benefit

Another benefit of playing golf is on your mental health. Golf is a very contemplative game, and the slower pace is great for people dealing with anxiety and stress. This also gives you the chance to reconnect with nature, which also has tons of benefits on the mood. Many studies have shown that being exposed to green areas could help reduce stress, anxiety, and relax the body.

It allows older people to stay active and have social bonds. Or you could bridge the gap with younger players. Everybody can get involved and age isn’t much of a factor, so that could be a great way for grandparents to connect with children or grandchildren in a fun atmosphere.

#3 Low Impact

Another health benefit of golf is that it is low impact, which is again perfect for seniors or people dealing with joint issues. People suffering from arthritis cannot do things like jogging, which can be one of the most amazing things for your joints. But golf can provide you with just the right amount of activity without risking an injury. You can play at your own pace as well, which reduces that risk even more.

You also could get yourself a golf monitor and indoor golf setup and get all the benefits from home. They provide the realistic experience that you need and will allow you to fine-tune your game whenever you want and at your own speed.

#4 Build Relationships

Golf is one of the most social sports there is. It is a great way to make friends, and some of the best friendships have been formed on a golf course. There’s a reason why so many business deals have been made on golf courses. The downtime and silence in golf games allow people to get into profound discussions. It can also give you a better idea of someone’s character.

#5 Strengthens the Bladder

You might be surprised by this one. It has been found that playing golf could help people dealing with incontinence issues. Since golf players have to regulate their bathroom visits, it forces them to work their pelvic floor muscles, which is essential for controlling the bladder. This is another reason why golf can greatly improve the quality of life of seniors.

#6 Great for the Brain

Playing golf can gently increase your heart rate, which has many benefits, especially for the brain. A higher heart rate means a higher blood flow to the brain, and more blood to the brain means better and stronger neural connections. More activity also means that your blood will be better oxygenated, which contributes to clearness of thought and focus. Golfing could also help you ward off the symptoms of dementia.

As you can see, golf has tons of health benefits that you should take into consideration. We suggest you give it a closer look and consider trying a game to see if it’s your speed.

5 Best Ways to Boost Your Workouts

If you’re new to the fitness scene or you’re passionate about staying fit and healthy, there may be times when you come away from a workout feeling deflated. Many people spend a lot of their time in the gym pottering about with little to no structure. If this sounds like you, you may not be getting the maximum benefits out of your exercise. To help, here are five strategies that can get you stronger and leaner, faster.

#1 Set Smart Goals

Before going for your next workout, you need to have smart goals in place. Doing so will add structure to your exercise and enable you to know what you are aiming to achieve. It can be easy to waste many hours in the gym without even realizing. So, your goals need to be specific, measurable, attainable, realistic, and timebound. If you don’t set achievable goals, you won’t know when to stop exercising and won’t gain a sense of accomplishment.

#2 Keep Record

From the beginning, you must monitor your progress when working out. To do this effectively, purchasing a diary and taking notes will help you cross off your targets and give you something to work towards. Whether you want to build your weights, increase distance, or reps, a great way to measure your progress is by documenting your journey. When you look back in months to come, you will see a big difference from where you first were.

#3 Change Your Diet

One of the critical measures to boost your workout is by watching what you eat and making dietary changes if necessary. To get you psyched for the gym and increase energy levels, there are tons of pre-workout foods that can help, including Greek yogurt, blueberries, and protein balls. Supplements can also increase energy levels and help you get the most out of your exercise. Transparent Labs have one of the best comparison guides on the web you can check out. Once you’ve made changes to your diet and being to eat the right foods before working out, you should notice a difference.

#4 Get Plenty of Sleep

When you sleep, your body and muscles are given the chance to repair. A good night’s sleep is crucial for your health and wellbeing. So, if you’re struggling to drift off, there are many things you can do to improve your quality of sleep. Whether it’s by going to sleep and waking up at the same time, reducing blue light exposure before hitting the hay or avoiding naps, your sleep will hugely improve as a result. If you begin a workout feeling fatigued and rundown, you won’t get the full benefits, which is why you must make sleep a priority above anything else.

#5 Factor in Rest

In some instances, it’s better to rest rather than push your body to its limits. If you are passionate about exercise, you may find it difficult to sit still. However, the strain you put on your body, muscles, and joints can do more harm than good. When working on a particular muscle group, it can take up to seven days for them to reach full recovery. So, you should alternate what areas of your body you work on, otherwise, you run the risk of getting an injury which can slow down the recovery process. Having time to rest and relax will give your body chance to repair itself.

Making minor lifestyle changes and monitoring your performance can make all the difference and help improve stamina and increase energy levels. If you feel as though you’re getting nowhere with your current workout, making use of the tips above can transform your routine for the better.

It’s never too late: 3 great sports to pick up as an adult

Baseball – America’s Favorite Pastime

If you’re looking to pick up a classic sport that is played all across the country, then baseball is the one to go with. Dubbed as ‘America’s favorite pastime’, this sport has been around for well over a century and has only picked up in speed and popularity. Baseball is one of those sports that you can play in your own yard, at the park, the baseball diamond, or any other outdoor area where you have a little space to move around.

But how can you master the sport and learn all the basics? You may want to consider getting your own outdoor batting cage to work on your swing. The cage will ensure that all those balls you hit while learning don’t end up breaking a window or damaging property. It keeps everything safe and contained. You can even set up a pitching machine in the cage so you can practice on your own. These cages tend to come in a variety of sizes so you can find one that fits your yard best. You’ll also need to work on your throwing and catching skills, which means you will need a baseball mitt to work in and get used to. It can also help to have a family member or friend to practice with.

Soccer – A Fabulous Cardio Workout

Here’s an opportunity to learn a new sport and get in a fabulous cardio workout at the same time. Soccer is another traditional sport that has been around for ages, that is played around the world, and really is rather simple to understand from a rules standpoint. In order to excel in this sport, you’ll need to master your kicking and passing skills, as well as build endurance. There is a lot of running back and forth across the field, so your body needs to be able to keep up.

As for what you can do specifically at home in order to master the sport, you can start by purchasing a soccer net. This will help you to work on your aim. Passing drills are also great to do, but you’ll need a partner to pass too. Also, you can set up cones in the yard that you need to move the ball around, working on your maneuver skills.

Swimming – Feel Confident in the Water

If you’re looking for a sport that doesn’t require any type of equipment or teammates to practice with, swimming could be the answer. Not only is it an excellent full body workout, it can prove to be a lifesaving skill. In terms of learning, it’s best to sign up for private or public lessons so you can get a good foundation for the sport.

Keep a Positive Attitude

The final thing to keep in mind is that no matter which of these sports you decide to pursue, the key to success is to keep a positive attitude. Remember, they will all take practice, so you can’t expect perfection right out of the gate, but that doesn’t mean you won’t get there.

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.

4x The best things to do for your body

Brr… It’s pretty cold in the morning this time of year! Your body is getting ready for the summer and the sun. It has a lot to endure. Your skin needs some extra hydration, because the weather is varied. Give your skin (and yourself) a boost with these tips! 


Ofcourse, a hot shower is very nice, especially if you are numb by the cold. But do not put the shower too hot, because that’s definitely not good for your skin! Put the shower on lukewarm, so that it’s nice and not bad for your skin!


Even in Winter it’s important to continue to scrub. Use once a week a mild scrub to remove dead skin cells and you get a soft skin! Just by the smell you get a good and warm feeling!


Apply a cream after showering on your skin and use a hydrating day cream for your face. That way you will keep your skin soft and you are ready to defy the cold. Your lips can also receive a bit more care. Lubricate a greasy lip balm to prevent dryness.


Never go outside with wet hair during the cold days. Your head will get really cold en it’s no good for your hair! When your head get’s cold your whole body will! Dry your hair with a blow-dryer or let it just dry by itself.


I believe i’m ready! Do you have any tips, share them in the comments!

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!

How to dance your way to a healthy body!


Heyyyy girls, Nikki Pebbles here! I am SO excited to show you this awesome new dance I choreographed JUST FOR #FITGIRLCODE. This dance has a great combination of squats, jumps, and cardio. Even if you have never danced before, this routine is easy enough that anyone can do it!

Since summer is on its way, I wanted to talk about the top 3 ways on how to dance your way to a healthy body!!

  1. Try and find a dance fitness class at your local gym: You can burn up to 700 calories in ONE DANCE CLASS…. that should give enough motivation to dance!! You can find the schedules of your local gym either online or call them!
  2. Check out different youtube channels: There was so many different dance methods and you can find all of them on Youtube. Some people teach Zumba, Kerboomka, tone and dance and more! Try each one and have fun doing it at the same time!
  3. Dance in your room: It may seem silly but you know it do it! Turn on your favorite song and have a jam session. I even have a separate playlist for those times where I don’t have time to go to the gym. Its all my favorite songs and I always end up with a great sweat!



Check out the video below and channel your inner Beyoncé ! Have fun burning calories and come back next month for a new routine!! Visit for more dance videos and recipes! Make sure to follow me on instagram @NikkiPebbles!! GO GIRL!

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?


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.


  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.