The #PinkChallenge: Week 2

Last week we told you all about the #PinkChallenge this month to shake up your weekly menu and exercise routine. Although the full schedule (get it here) is only in Dutch, the challenge is just about living healthy and active. Worry not international Fit Girls, you too can do the workout videos! So jump on board now and try something new this week!

We’re all in this together

I started this challenge with you on August 1st and now I want to share my experience with you! I’m also super curious to find out how you’ve been making it work for you. I made some changes to the schedule to fit it into my every day life, for example using leftovers from an evening meal the next day. Now, are you anything like me and find it a real struggle to get out of bed in the morning? Then make your breakfast the night before and put it in the refrigerator. The next morning all I have to do is add some fruit in there and voila! I also have a busy work schedule and there isn’t always a lot of time to make my own juices. The Pink Smoothie from Innocent is tasty, easy and it provides me the necessary vitamins. Love it ūüôā 


The sport activity for week 1 was a HIIT workout made especially for us by personal trainer Alicia. Personally, I like to do the exercises properly in time and intensity and I was able to do this video twice last week. There is plenty of variety and this ensures that the workout stays fun. If you found these exercises too easy, then next time go a step further and challenge yourself by doing the advanced version. Both the beginner and advanced videos are available here! The Burpees are obviously my least favourite exercise. I really have to push myself hard, and then a minute is still very long time!


The second week of the #PinkChallenge is dedicated to yoga. Many people think they aren’t agile or flexible enough for yoga, but just like any other sport, it takes time to develop. The purpose of yoga is to make your body stronger and more flexible. Breathing and controlling your movements are very important. You also learn to correctly combine strength, mobility and balance. Yoga lengthens your muscles and reduces the risk of pain and injury during your other workouts. Besides the physical benefits, yoga also works once more conducive to your overall health. It brings peace to mind and you’ll find that you’re more focused.


Fit Girl and yogi Liberty began practicing yoga three years ago because she runs a lot and wanted to do more stretching to make her body more flexible. As with everything in life, she noticed that as time passed, she became better in performing the exercises. It’s a practice that challenges you and the goal is to push your limits. In the beginning, Liberty mainly did yoga for the physical implementation, but today it is primarily a spiritual practice, and she applies it in her everyday life. The main focus is to just listen to yourself and your body. And yoga really is not just about meditation, it can be even more challenging than your average workout and similarly just as addictive! So what are you waiting for? Get your yoga mat out of the closet, follow the video below and find your inner self

Don’t forget to tag your photos on Facebook and Instagram with the hashtag #PinkChallenge for the chance to be one of four lucky winners who will receive a limited edition #FITGIRLCODE  tank top and a Jogha Racer Back Bra! And still looking for a nice yoga mat? Then you can go to our webshop and check the new Jogha Fearless collection.

20 facts about Fit Girl Safira Audrey

I noticed us Fit Girls were doing this sharing 20 facts thing and saw that it stopped somewhere so I decided to pick it up again and nominate someone else to keep it going! I think it‚Äôs always fun to learn random stuff about someone else so you‚Äôll get to know someone a bit better. I‚Äôll start by sharing ’20 facts about Fit Girl Safira Audrey’¬†first.

20 facts about Fit Girl Safira Audrey

1. I was born and raised in my hometown Gouda. I still live here and I love it!

2. My favorite country to go on holiday to is Brazil.  It truly feels like coming home when I go there. I love the pace the Brazilians live in, the kindness and warmth they carry with them.

3. I study communication and write for #FITGIRLCODE. I enjoy doing this very much! In my free time, I love stargazing, taking photos (and combining the two), hanging out with friends/family/pets and doing anything related to food (cooking, baking, eating..)!

10394516_1493293867599923_8057126928015277536_n4. I’m a foster mom and I own a mini zoo, so I guess you could call me an eager beaver. I like to work hard but I love to play hard. How do you keep yourself busy?!

5. I foster my nieces, they‚Äôre twin girls and they‚Äôve just turned 13, yay! They’re mini Fit Girls who occasionally enjoy sports. You can‚Äôt imagine how much fun it is to live with these teenage girls <3

6. I have a weakness for animals. If I see an injured bird I will try to save it and when¬†I spot¬†a lost frog on the road, I’ll always try to bring it back to safety.

7. I don’t like going on holidays because I don’t like leaving my mini zoo behind. When I end up going on a holiday, I’ll video call with my dogs, bunnies and birds haha! What kind of funny things do you do on holidays?

8. I also have a weakness for humans. I studied social work before my current study and I worked with elderly people and children with disabilities.

9. I’m a middle child (don’t they say we’re the coolest haha?!) I have two older brothers (Reinaldo & Michel), a younger sister (Katinka) and a younger brother (Bjorn). Having all these brothers is what got me into football!

10. This is not really my natural hair color; well it kind of is but every summer my hair gets lighter because of the sun and I color it darker again. I have naturally curly/wavy hair but I straighten it because it’s so much easier to handle then.


Check out page 2 to read 10 more facts about me.

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5 fun health apps to try this week

There is an app for almost anything and more often than not, using apps to track your lifestyle can be draining not only on your battery life but your energy too! So how do you choose the ones which will add to your life rather than telling¬†you how much you didn’t work out last week and just making you feel bad? I want to tell you about¬†five fun health apps¬†that are different from of the rest, because¬†if you find one that really works for you it can make a¬†difference!

1. Fitocracy

This app mimics the kind the of competitive level and point system that you would see in a game to encourage competitiveness. If you’re spurred on by this¬†kind of motivation, this app provides you with a community of¬†Fitocrats,¬†other like minded people and claims to¬†give you everything you need to become addicted to fitness. Although this is also offered by the Nike+ app, this app that gives you points based on the difficulty of the workouts that you have done at home or at the gym and allows you to track all of your fitness progress!

2. Im2Calorie

Meal times can be¬†an interactive mind field between taking a picture of your incredible recipe creation and if you’re into it then logging the meal too! If you have ever used myfitnesspal you will know that if can be quite time consuming to search for the items of food that you eat at every moment of the day. So what if you could combine¬†both of these activities in one go? This app from Google (although it is yet to be released, sorry!) uses advanced image recognition technology to determine the size of the food and then works out how many calories are in the food! The only downside is at first this app won’t be able to tell you other¬†nutritional information like the fats and sugar content of food but developers claim that in time with more users there will be more data to access.

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Fit Girl Hotspot: Istanbul

Are you searching for a place with numerous awesome fit spots to hang out? Then Istanbul is the place to be. It is the city that connects continents and cultures: Europe and Asia, East and West. The city that seperates two continents with its gorgeous Bosphorus. That has been the host of many civilizations since ancient times. Now it is my home and I’m lucky enough to enjoy it!

There are too many places for a Fit Girl to discover in Istanbul; when I started to think about this article, I wasn’t sure which one to pick (believe me, it’s a hard decision. When I’ll show you around one day, you’ll agree). So, I decided to choose 2 of them: one from the European side and one from the Anatolian side.


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Curvy model Erica Schenk on cover Women’s Running magazine

Fitness magazines are known for featuring perfectly sculpted bodies of athletes or sports models on the front cover in an attempt to motivate us but Women’s Running magazine are taking a new approach to support and encourage their readers in their August issue.¬†

Running is an activity that is perceived to be loathed¬†or loved by¬†a certain¬†kind of fitness fanatic and that self titled ‘runners’ typically have a very lean or¬†wiry physique. But Women’s Running magazine recently made the effort to overcome this stereotype with their latest cover girl, 18 year old plus-size model, Erica Schenk. The August issue hit the shelves on July 21st and shows the first plus-size model to grace the front page of a running magazine, highlighting that runners come in all shapes and sizes.

Activewear for all

What’s great about this is that the decision doesn’t seem to be an overly contrived publicity stunt (although yes it has received press attention). As an avid runner, Erica accepted an¬†interview¬†from the magazine for a feature and photoshoot on how fitness clothing brands are choosing to design sportswear for all sizes. Yes, this is also about time we say!¬†Running¬†editor-in-chief Jessica Sebor told, “we were shooting her for that story, so we thought, let’s put her on the cover, too.” There‚Äôs a stereotype that all runners are skinny, and that‚Äôs just not the case. … Runners come in all shapes and sizes. You can go [to] any race finish line, from a 5K to a marathon, and see that. It was important for us to celebrate that.”

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Do you think you’re a foodie? How could this food bucket list make you slimmer?

Eating the same kinds of foods and meals each week gets a little boring and if you’ve ever put yourself on a restricted diet in order to lose weight, you’ll know that it’s a battle which¬†sometimes causes more problems in the long run. A study published this month, shows that being a ‘foodie’ has an impact on a woman’s weight and their lifestyle. Find out what it means to be a foodie and the benefits of being more adventurous in your diet.

In a time when there is rising obesity in the Western world, researchers from the Cornell Food and Brand lab in the USA thought it was important to question if it had anything to do with the fact that people are eating more exotic foods than ever and a growth in the ‘foodie’¬†culture. The survey¬†asked over 500 hundred women from the US questions about their perceived healthiness, lifestyle, psychology and about the foods¬†which they have eaten or would be willing to try. The research was designed to find out, how¬†being more adventurous when it comes to food, might be related to Body Mass Index – a number based on weight and height and¬†is used as a tool to decide if your weight is putting you at risk of health problems.

The food Bucket List

To find out if you’re a foodie, which of the following foods would you be willing to try or eat more than once?

  • Kale
  • Seitan
  • Quinoa
  • Seaweed
  • Bean sprouts
  • Beef tongue
  • Eel
  • Quail eggs
  • Rabbit
  • Kimchi
  • Tempeh
  • Venison
  • Polenta
  • Liver
  • Raw oysters
  • Pork belly

Selecting more than nine of these defines you as an adventurous eater, for this study. Typically the two different types of women, adventurous and non adventurous eaters identified from this question, also showed similarities in personality and lifestyle traits. 

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New #FITGIRLCODE Sweaters available now

It might be summer but that doesn’t mean you won’t need a sweater to throw on in the cool mid summer nights. So, we have added even more new #FITGIRLCODE Sweaters¬†with fresh¬†quotes to our webshop! ¬†As always, these sweaters will let you express your state of mind with our cheeky quotes and do just the trick to keep you cosy!

Big butts 

The only thing better than having a big heart, is having a big butt. Let’s be honest, we don’t do all of those squats just for fun, so¬†show some love for your curves and¬†that special someone in this sweater. Wear it¬†proud and say it loud Fit Girls!



Although Fit Girls need rest days too it’s sometimes pretty hard to resist the call of the gym, especially when that¬†other¬†stuff you need to do is boring and won’t get you closer to having an awesome booty! This is the sweater to wear in your free time to¬†make it clear, even when your relaxing and getting your sh*t done, there’s nowhere else you would rather be!


I'd rather be at the gym

We have our favourites here at the #FITGIRLCODE HQ, but tell us which sweater you prefer! Do you have any suggestions for some awesome quotes that you would love to see in your #FITGIRLCODE wardrobe? Email us at or write it in the comments below!

New #FITGIRLCODE tops now in

Because a girl can never have too many clothes, we have three awesome new #FITGIRLCODE tops for you to add to your wardrobe. Life’s too short to wear plain shirts, that’s why #FITGIRLCODE brings you three, all new quotes to make you stand out from the crowd this summer.

Let’s be honest, in this weather it’s far too hot to stand in front of your wardrobe for hours deciding what to wear, so keep it simple and make a statement in style with any of these tops! Not sure what to wear to that music festival next weekend or to wear over your bikini to the beach? Take your pick from these new #FITGIRLCODE tops that will keep you looking cool after the gym, or while you’re chilling with your friends and enjoying the sunshine.


Spend time doing the things that make you happiest. When you’re wearing this tank top at a festival or in the gym, make sure to accessorize it with a smile!




Killing every workout is a crime we want to be guilty of committing. Rock this t-shirt when you want everyone to know that you show no mercy.




Every day is a new chance to make goals and smash them! Be your own inspiration and wear this t-shirt to show that you are giving it your best shot each and every day!



With a quote for every occasion, these are the perfect addition to your wardrobe! Whether you are going hard in the gym or enjoying the sun at a rooftop party with friends, rock one of these awesome tops and inspire those around you to make the most of their time! 


Funny Paleo Diet review to make you reconsider trying diet trends

Do you know someone who is always the first to try out a new trend? Maybe it’s the new superfood, latest ‘best exercise’ or the kitchen appliance that supposedly ‘no one can live without’. We are in favour of trying out new things. However when it comes to dieting, adopting a whole new of eating because everyone else is doing it, is not a guaranteed quick start to a journey of¬†success. We want to share one woman’s review of the Paleo Diet that had us all chuckling and¬†proves that jumping on the latest bandwagon (even if it’s a veggie filled one) won’t change your life overnight.¬†

If you have never heard of said Paleo Diet here¬†are the basics you need to know to get you up to speed. Actually called the Paleolithic Diet, is claimed to be “the world‚Äôs healthiest diet”¬†because it involves cutting out all refined food. Known as the Paleo or Cave Man diet, this diet is based on eating food in it’s most basic form to replicate¬†what and how we ate back in the day of the hunter gatherer – so it does make sense sense that this is a healthy way to eat. No junk food, nothing processed, lots of protein and all fresh. The basic premise of what to eat and what not to eat goes like this.


  • Grass-produced meats
  • Fish/seafood
  • Fresh fruits and veggies
  • Eggs
  • Nuts and seeds
  • Healthy oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)


  • Cereal grains
  • Legumes (including peanuts)
  • Dairy
  • Refined sugar
  • Potatoes
  • Processed foods
  • Salt
  • Refined vegetable oils

The article titled,¬†I Went Paleo and Now I Hate Everything¬†gives a pretty good indication of how this woman felt about her experience in trying the Paleo diet. Read the full article here¬†which includes unattractive pictures, rants and even an unappetizing recipe that she warns not to try. This article made the rounds amongst the Fit Girls and had us laughing so we thought we just had to share it with you!¬†Following this diet strictly might be harder for some people than others but even if you already eat fresh and unprocessed healthy food it would require you to have even¬†more imagination in the kitchen! You’d have to reconsider how to make your salads without lentils or chickpeas and then there’s the question of is quinoa paleo or not?! What a mind field if you’re looking for a quick fix to a healthy diet!

We are not here to give the verdict on the Paleo diet saying it’s good or bad. However we wanted to share this with you as a reminder that the latest trends might seem great fun to keep up to date with, but they are not a quick fix. ¬†We are in favour experimenting with what food makes your body feel good, but we suggest that you don’t endure something which makes you miserable! If¬†you follow a Paleo diet tell us how you keep it interesting. Or maybe you could¬†try the recipe she doesn’t recommend¬†and let us know in the comments if it’s really so bad!

Yogafestival Haarlem

Last week Sunday was international yoga day. As I mentioned in an other blog post, I spent this special day at the Yogafestival in Haarlem. What started as a cold and rainy morning turned out to be a Sunday well spent feeling energized and recharged. 

Summer in Holland
To be honest, when the alarm went off early Sunday morning, I wasn’t feeling it at all. It was grey and wet outside and the only thing I could think about was: what am I doing here? Is this what they call summer? So I did my best to get up and get ready to start my trip to the Yogafestival. After an hour and a half of traveling by bike, train and by foot (this in 13 degrees and through pouring rain) we arrived at the beautiful Elswout and my mood changed immediately. The location was so beautiful. Big old trees everywhere, fields of flowers and of course all the tents filled with yogis.


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4 tools to plan your workouts and life

Planning. Sometimes I love it and sometimes I absolutely hate it. Planning makes me aware of all the things I have to do but also helps me keep track of all the things I have already done. Because I know I am not the only one who likes to keep track of their workouts and also because planning can be quite a task, I share 4 tools I use to plan my workouts and my life!

1. Planner
The first tool is my 18 month Paperblanks planner. In this planner I plan my appointments physically with pen and paper. I usually only plan work appointments and special fitness related events in here. To keep everything nice and neat, I plan my daily workouts elsewhere.

2. Cozi
Everything that goes in to the planner above and has to do with working (out) together with others , I also add to my digitally shared calendar for which I use the app COZI. Cozi is an app that is also used as a family calendar. I on the contrary use it with my colleagues to plan appointments regarding our joint activities and also use it to notify my family and friends whenever they want to know what I am doing. This tool is very user friendly, can be easily shared and has a lot of  other options like grocery lists and to do lists.  I use it mostly on my smartphone, which is a Sony Xperia Z.Cozi

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What to look for while searching for a (new) GYM!

Finding a place where you feel comfortable to workout can be absolutely nerve wrecking, exciting, draining and complex all together. Depending on how particular you feel about all the aspects in regard to maintaining a healthy lifestyle, it can become quite a task. Because I am a sharer, you know I just can’t help myself ūüôā ¬†I decided to help you out by giving you three pointers that will make¬†everything¬†a little easier in your quest on what to look for while searching for a (new) gym.


Practice what you preach
Before I go on to share my tips I will let you in on this first. I myself  recently opted for trying out a SPANKING and BADASS new gym too and THE FITNESS STUDIO (TFS, for short), located in Nieuwegein, near Utrecht was my gym of choice. This gym just opened its doors in April 2015 and after reading about this hot new facility via Facebook I just knew I had to go there. I contacted the owner, personal trainer
Jim Davids and asked him if I could come to visit and see for myself what the gym had to offer. He responded really quick and enthusiastic and suggested to make an appointment to come and try some things out. I was even allowed to bring a fellow gymrat with me, so I invited @ily_fitgirl to join in on the fun.

Zaal binnen


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#FITGIRLCODE at Kayla Itsines Bootcamp by Glamour Health Challenge

A much anticipated¬†event on many Fit Girls’ calenders this summer, Kayla Itsines arrived in Amsterdam this weekend to whip everyone into shape and kick off the Glamour Health Challenge. The sun was shining and excitement high, for a day filled with girl power, #sweatyselfies, workout fashion, and¬†power food.¬†We had the pleasure of representing #FITGIRLCODE at this event and we got the chance to meet some of the awesome fit girls out there!

#FITGIRLCODE at Kayla Itsines Bootcamp by Glamour Health Challenge

The gates opened at¬†11am and the first of the Fit Girls¬†arrived. Clutching their yoga mats, wearing their best workout clothes, they headed straight to the front of the stage!¬†Organised by Glamour NL and sponsored by clothing outlet Zalando, the Health Challenge started on Saturday the 6th of June in Amsterdam with a bootcamp event featuring Kayla Itsines. In case you haven’t already heard, her¬†Bikini Body Guide and Healthy Eating Plan e-books have become the manifestos for “Kayla’s army”: the group of women who thank her for helping them to change their lifestyle and body. Although Kayla was the main attraction, the girls who took part of in the workout were the stars of the day! That workout looked tough and they were still smiling at the end!


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Funny moments you realized you have become a Fit Girl

I used to be tired, lazy and a little overweight.¬†The 180 degrees of change I’ve made didn’t come in one day and most changes have come gradually.¬†But lately I’ve experienced a couple of funny moments that made me realize I’m not the same person I used to be.
A year and a¬†half ago I thought that people who worked out more than 2 times a week were insane and people that thought they liked oatmeal were lying to themselves. I love my best friend, but I hated it when she was talking about her healthy habits when I’d just opened my 4th bag of crisps that weekend ;).¬†But now, I can truly say: I am one heck of a Fit Girl.¬†Here are some funny¬†moments you realize you turned into a Fit Girl,¬†I guess many of you will recognize. If you recognize all, there is NO TURNING BACK! You are a Fit Girl for life.

You know you are a true Fit Girl when:

  • You look at a normal size container of quark and you think: ohmygossshh it’s so cute and tiny!¬†But why do they even make these?¬†Where’s your big brother?? I need my quarkfix!!
  • You go shopping and you come home with a new Nike sports bra, a new pair of yoga tights and pretty¬†colored¬†running shoes.
    And no normal people’s clothes..
  • You realize you wear more sports gear than ‘real clothes’.
  • You start to plan your life around your workouts.
    “No sorry, that’s my CrossFit night. Yeah the day after that too. I do have an open spot left on Wednesday!” (REST DAY, haha!)
  • Your Instagram feed in the morning contains 100% smoothies and oatmeal bowl creations.
  • You get sports magazines, vitamin pills, a sports watch and a kettlebell for your birthday.
    And it makes you HAPPY!
  • You check the WOD (Workout Of the Day) at night and you go to bed excited about¬†what¬†you’re going to do in the morning.
    Which will be: sweating, almost crying and dying.¬†BUT¬†STILL, you can’t wait to go!
  • You are suddenly in love with leak-proof-meal-prep-boxes with several compartments.
    A Tupperware party sounds as fun as a night of binge drinking (did I say that out loud?)
  • You don’t wash your hair every day anymore. Dry shampoo is now your friend.
    You wake up with greasy hair, but you are heading to the gym. You get your dry shampoo spray on and your pre-workout hairdo is done. Afterwards, showering is way more rewarding!
  • You start to appreciate muscular girls! And boys!
    I never cared for a six pack, but now I’m busting my ass to stay fit and gorgeous, ¬†I want a boy to also put a bit of effort in his looks ūüėČ
  • People start telling you: you should dress up more often!
    “Please don’t turn into a sports addict that doesn’t get out of her sweat pants…”
    Excuse me? Are you saying I don’t look super sexy in them? ūüėČ
  • Your friends give you new nicknames like Crazy Crossfit Spice
    Ohh, how I love that name!
  • Your friends don’t want to share their candy anymore because “You can’t have that right, FIT GIRL?!”
Have you experienced these moments of realization?¬†Please share your funny moments with us and be sure to follow me on Instagram ūüôā

Report: Nike We Run Amsterdam: My first 10K!

We waited forever for it. We talked about it so many times with our BFFF’s. We trained our butts off (or at least, most of us did) for it. We contemplated our outfits. We doubted if we could even make it.

But then.

It was time.

Nike We Run Amsterdam!! One of the biggest and funnest women 10K races of the year! Whoop whoop!

Entering the race

On May 16th 2015, the #FITGIRLCODE crew met in Amsterdam to run 10 kilometers through the centre of Amsterdam. The event was hosted by Nike at the Olympic Stadium. For me (as a non-runner) it was my very first race, so I’d like to share my running story with you.

Entering the stadium, we were welcomed by Nike people, who hooked us up with a wristband and showed us the locker room. We changed into our match gear, and walked around in the stadium. Wow! I’ve never seen so many fit girls in my life! I believe there were over 6.000 girls running that night.


Of course, no sports event is complete without the obligatory shoe selfie

When it was time to race, we anxiously waited in line. Pumped up by heavy disco beats, everybody was psyched to start! I couldn’t wait! BOOM! The start sign! We got to start in the very first starting group. A lot of girls were sprinting away. Damn, these girls are fast and furious..!

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MTV Studios Presents: ilovefashionbloggers Blog Fair

We’re used to¬†following¬†and¬†hearing about our favorite bloggers only in the online world. So when the¬†rare occasion comes to meet them in person, we sure as hell don’t miss out on it!
On Sunday May 31st, our CEO Aranka van der Voorden will be spotted at the MTV Studios in Amsterdam telling you all about the story behind #FITGIRLCODE and Jogha.¬†Walk over to our stand and don’t be shy, ask her any questions¬†you may have!
This is your chance to meet the faces behind your favorite online brands and blogs. Next to Aranka, will be the amazing Serena Verbon (Beautylab), Anna Nooshin (NSMBL), and Noor de Groot (Queen of Jet Lags)!
What do these #powerbabes have in common? Well, besides insane amounts of determination, patience and motivation, these women chased a dream. The chase led them to where they are now, and they are here to inspire you, guide you, and tell you more about what it is they do.
At our stand, we will be sharing with you the feeling behind our brand. What you see online is the result of a hard-working team dedicated to making the brand happen! So, if you ever wondered how #FITGIRLCODE and Jogha came to be the brands they are today, now is the perfect opportunity to find out. Our team will welcome you with open arms and show you what led the brand to get from an idea to the Badass collection, and how proud we are to announce that the second collection is in motion and ready to hit the online world in a matter of weeks.
So, what are you waiting for?

Get your tickets to the ilovefashionbloggers Blog Fair here!

Ridiculously annoying situations while running

Pulling yourself together to get up and do that run. Ignore the little voice in your mind saying “Stop it, you can’t do this¬†anymoooorre”.¬†There¬†are a lot of annoying¬†things that can interrupt or stop you from running. So how do we deal with ridiculously annoying situations while running? ūüėÄ

The sun is blocking my view
Wear a cap. Preferably one that matches your outfit of course. This is also helps a lot when it’s raining. The cap will protect you from the rain blocking your sight.


I need to pee!!
Come on…. You’re a Fit Girl. Find a bush and squat!! ¬†I once ran 10k and drank too much water. I had to jump in the bushes 4 times!! BWUAHAHAHA #runningflowfail”.¬†You can put some toilet paper in your pocket or mobile phone holder if you have one. Think “survival camp”. Ok you have to interrupt your run, but at least you’re squatting! It’s faster than trying to find a toilet.

My laces are coming loose all the time!!
Simple. Do some double knots. If that really doesnt not work you might want to buy some new laces or try a new lacing technique. I found a huge list of techniques on Ian’s shoelace site.



My face is so sweaty I can’t see anything!!
Another excuse to add a cool accessory to your running gear: wristband! It’s way more practical than a big ass towel, you can use it as a cute fashionable item and you can wipe of your sweat without stopping your run.¬†I am curious about your ridiculously annoying situations while running. Please comment below ūüėÄ



Long hair don’t care

Working out can be a hassle by itself. What to wear? What not to wear? Make up, or no make-up? But most of all what to do with your hair? Knowing that u will get all sweaty and things can get messy.¬†In this article I’ll give you an idea how you can handle any hair situation, and especially how I handle mine ūüôā¬†

You‚Äôve probably noticed that I’ve got a head full of hair. I’m in love with it but as it grows longer I have to be very creative. For those who are wondering: I‚Äôve dreadlocks for about eight years (read no weave, no braids, no extensions). NO, ¬†I’m not planning to cut it all off anytime soon. YES, it‚Äôs all naturally growing out of my head.

Rubber bands are a girls best friendRubber bands
What’s a girl to do without them? I have them in a zillion colors, matching my sporty spice outfits. Just like socks they get lost all the time. And after a while me and my rubber bands get reunited so “we”¬†can hit the gym even harder. My advice is if you find a certain type of rubber band that’s strong enough to stay at one place while working out! Stick with that brand.

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Working out at home with YouTube: Ily’s & Iris’ favorites #2

Hi y‚Äôall, WE’RE BAAAAAACK!¬†¬†Working out at home with YouTube: Ily‚Äôs & Iris‚Äô favorites #2.¬†This time we‚Äôll share three of our favorite arm and core video‚Äôs and you know how do, we’ll chuck in some nice extras for¬†dem #BOSSES right here on #FITGIRLCODE.

1.  Hermanite Abs Workout with Scott Herman
Scott Herman is your hombre when it comes to pushing you to the limit in your at home workouts. In this workout, he takes you through an abs routine which is challenging and fun at the same time. This routine targets the lower abs and the obliques and consists out of 3 rounds of  4 exercises that you repeat for 60 seconds each. Scott will help you master your yanda sit-ups and reverse crunches and will deffo have you coming back for more.
Duration : 17 minutes +/-

¬†2. Sydney Leroux’ s 15 minutes NTC Gym Sculpt Workout
We have our own squad of badasses making video’s at #FGC like Aranka and Alicia – Sofia did here and here but Nike also knows how to throw it down with their NTC Workouts. This Gym Sculpt Workout starring soccer player Sydney Leroux is a full body toning workout that targets the abs and the arms that keeps us on our tippy toes all the time. We love to execute this one with heavier weights, anything between 12 and 22 kg using either dumbells or kettlebells but you can just as easy get your workout on starting out with¬†lighter weights.
Duration:  17 +/- minutes


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What to look for in a Personal Trainer : The basics

Starting your fit journey, or taking it to the next level can be rather difficult at times. Instead of giving up or staying in your comfort zone, you can opt for booking some sessions with a Personal Trainer, someone who is skilled and can help you accomplish your goals. But what to look for in a Personal Trainer and where do you start looking when you decide you want to do this . What to look for in a Personal Trainer : The basics are up next!

Before you determine who you are going to train with determine your goals. It is way easier picking a trainer when you know what you want to accomplish. By determining your goals first you will find your self searching for PT’s who’s expertise suit these goals and not the other way around.goal1-300x235

Some PT’s have their own gyms, some work in mainstream gyms and some just work all over the place, even outside or at your home. When you search for a PT, make sure you know where you like to work out. There is nothing wrong with being the ¬†inside-the-gym type or the -nice-weather-lets-train-outside-type, but make sure you pick a trainer that suits these preferences to. By doing this you’ll make sure you have a good time, feeling comfortable and utilizing not only your but also your trainer’s skills.

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