6 Tips for Eating Healthy When You’re Super Busy

Never Skip Breakfast

Mornings are usually the busiest few hours of the day. It’s easy to forgo your first meal and move straight to work. Of course, this is no way forward. Take some time to think up a few healthy breakfast options that will fit into your routine. Here are some of the best foods to eat in the morning:

  • Eggs
  • Nuts
  • Berries
  • Bananas
  • Oatmeal
  • Flaxseeds
  • Chia seeds
  • Greek yoghurt

Most of these don’t require any major preparation and you can combine them easily. For example, some blueberries mixed into a bowl of granola with Greek yoghurt will suffice.

 

Portion in Advance 

Snacking is a common habit done as a means of getting something into your system when there’s no time to cook. But even if you avoid junk food, you risk losing track of just how many snacks you’ve eaten. Pre-portioning when you’re still in the kitchen can help, and it’s better to put your day’s snacks in a container than to take the whole box or bag.

 

Stick to Water

It should go without saying that water is the number one option for hydration. Coffee is relatively healthy as long as you avoid sugar, but try sticking to water when you can. This will reduce your dependence on caffeine and save a ton of money. Simply keep a water bottle nearby and throw in a lemon for flavor.

 

Invest in Proper Equipment

When you do decide to cook up a storm, you can save time by having the right tools. For example, ceramic pots and pans sets are very popular thanks to their non-stick coatings and dishwasher-friendliness that spares you the effort of having to scrub and scour in the sink for ages after every meal. Efficient kitchen appliances are also a wise investment.

 

Start Meal Prepping

Aside from snacks, you can also prepare lunches and even dinners at home to save time. If you work from Monday to Friday, for instance, then allocating Sunday evening to cooking meals for the week ahead is a great approach. All you need are a few non-toxic containers that will hold up in the freezer to keep your food fresh as the week goes by.

 

Keep it Simple

Most cookbooks and recipe sites will have you believe that every meal needs to look like it’s part of a tasting menu at a Michelin-starred restaurant. That’s far from necessary. It also doesn’t have to be the case that your food always lights off fireworks in your mouth.

Sometimes, you just need to eat what makes your body happy. Keeping it simple will save money, time and effort. It may also change your relationship with food to see it more as sustenance than a constant treat.

As you can see, eating healthy is possible even during the busiest of times. All you need to do is change your approach. Good luck!

5 Hacks for making your coffee habit healthier

#1. Cut down if your body tells you to

The caffeine in coffee can affect people very differently, so it is difficult to say how much is too much when talking about the maximum intake a day. It can depend on your weight, but even people of similar weight may experience caffeine differently. If your body is experiencing side effects that feel abnormal, it is important that you cut down and know what your limit is. Maybe try cutting down how much coffee you put in your drink, too, as this can also be a factor of having too much coffee and experiencing side effects.

 

#2. Stop drinking coffee at 2pm

If you have trouble sleeping, it may be due to your coffee intake. Sleeping problems can affect your body and mind in so many ways, so it is important to take all of the measures necessary to sort out the problem. As mentioned before, everybody experiences the effects of caffeine differently, so it is hard to say an exact time to stop drinking coffee, but 2pm is a good guideline. If you are still having a bad night’s sleep even when stopping at 2pm, it may be worth stopping earlier. It is also a good idea to visit a doctor if you are having issues with your sleep, even after taking measures to improve it.

 

#3. Drink good quality coffee

Drinking good quality, organic coffee is so important if you are an avid coffee drinker or not. Kopi Luwak coffee is known for being smooth and balanced; it is also 100% organic too. Drinking this kind of coffee will ensure that you aren’t putting any unnatural chemicals into your body, which some bad-quality coffees unfortunately have.

 

#4. Add less sugar into your coffee

Sugar is one of the worst factors in a diet. It is bad for you not only because it has lots of calories but also if you suffer from any condition diabetes-related, including diabetes itself, then it can be dangerous to your blood sugar levels. There are a number of different health problems that sugar could contribute to, so it is important to cut down wherever you can in your diet. If you are noticing that you are adding sugar into your coffee, make sure that you aren’t using too much. If you can, try using no sugar at all and let the coffee taste shine through by itself.

 

#5. Switch to almond milk or no milk at all

Cow’s milk can make your coffee quite high in calories, especially if you are adding sugar too so there’s even more. Almond milk has fewer calories and it also contains vitamins. Even though almond milk may be better for you than cow’s milk, try having no milk at all. There are far fewer calories in a cup of black coffee. The taste may seem too powerful at first, but over time, you will adapt to the flavor.

Drinking coffee does have its ups and downs. It is important to know the effects of coffee, even if you don’t drink it that regularly. Enjoy your warm, flavorsome cup of coffee whilst still making sure that it is as healthy as it can be.

7 Bedtime Habits That Will Make You Healthier and Happier

Set the Right Room Temperature

Making sure your room is at the right temperature before you go to bed is essential for a solid night’s sleep. If you wake up too hot or cold during the night, then your sleep will be interrupted, affecting its quality. Finding the right temperature for your bedroom will most likely require some trial and error, but a comfortable temperature is important.

 

Limit Your Caffeine Intake

Caffeine is a stimulant that is consumed by individuals to increase alertness, focus and make them feel more awake and energized. Limiting your caffeine intake late in the day is essential for a good quality sleep. When it is consumed late in the day, it will stimulate your nervous system, which will make it difficult for your body to relax naturally during the night.

 

Do Relaxing Exercises

Doing intense exercise an hour or two before bed is a great way to make yourself naturally tired and improve your sleep at night. You should not do intense exercises right before bed as it can actually make you feel more awake. If you would like to do some exercise before you sleep, then you should consider adding some relaxing stretches to your night time routine.

 

Block Out Any Sound

Waking up to noise during the night is common, especially if you live near a busy road or a populated area. Ear plugs are a great way to block out any noise that interrupts your sleep and you can block gaps in your windows to reduce noise getting through. If you sleep with a partner and they snore, you should do what you can to stop them snoring to help you get the best sleep possible.

 

Reduce Screen Time

Many of us are victims of spending too much time staring at screens. This can have a negative impact on our mental health and can cause issues to our eye health and posture. Reducing your screen time before bed is an effective way to improve your sleep quality. Ideally, you should cut screen time an hour before you go to bed, but benefits can be experienced just half an hour before.

 

Take Calming Supplements

There are a number of natural remedies that can improve sleep quality. Melatonin tends to be the most popular supplement to take before bed, as it helps you fall asleep quicker. However, there are several other supplements that induce relaxation to help you sleep. These include glycine, lavender, magnesium, L-theanine, valerian root and ginkgo biloba.

 

Get Yourself Relaxed

Optimizing your bedroom environment and doing this to make yourself feel relaxed before bed should be combined with the above tips to help you rest well during the night. To optimize your bedroom setting, you should make sure your mattress, bedding and pillows are comfortable, and eliminate external noise and light. To relax yourself before bed, you should take a warm bath or shower.

Incorporating these habits into your daily routine won’t happen overnight, but once you manage to make them part of your bedtime routine and your sleep quality improves, you will become a healthier and happier person.

4x what does caffeine do to your body

‘But first, coffee.’ ‘Don’t talk to me before my morning coffee.’ ‘Coffee: the most important meal of the day.’ You probably know them, all those spells about coffee. For many of us, this kind of morning is well integrated into the daily rhythm. But do you know what the caffeine from your hot drink does to you? (Except waking up). All the facts in a row. 

First an update where the substance caffeine can be found. The best known is, of course, just coffee, but did you know that tea is also known as theine? In addition, caffeine is also in cola, iced tea, energy drinks and even in chocolate. The amount of the substance in each product varies considerably, but the biggest sources of caffeine are espresso and energy shots.

YOU BECOME ALERT

As soon as caffeine is absorbed into your blood, it enters your brain. There it blocks certain receptors, so you will get an increased state of alertness. The release of adrenaline is also stimulated, which only reinforces that. Result: you can handle the world, but it could also be that you feel a bit hunted.

YOUR BLOOD PRESSURE RISES

Because of the adrenaline and cortisol released after drinking a cup of coffee, your blood vessels narrows. This causes your blood pressure to rise, which in turn causes your heart rate to drop. With a large intake, this can even lead to arrhythmias, but no worries, you really have to drink a lot of coffee.

YOU HAVE TO PEE MORE

Caffeine stimulates your kidneys, so you have to urinate more. You probably recognize this: right after your cup of coffee or tea you immediately feel the pressure on your bladder. This is not because, contrary to what people often say, caffeine dehydrates, so you have to pee more. It is still the same amount, you just have to go to the bathroom faster. If you sit there for a number two it is not so strange, because coffee also stimulates the stomach and intestines. But whether that is because of the caffeine, or whether another substance is responsible for this, is not (yet) known.

YOU HAVE MORE ENERGY

In addition to all the effects, you also get more energy from coffee and it takes away your tiredness. This can be great during exercise, because this way you can keep your spicy workout up! Exactly the reason why caffeine is often added to pre workouts shakes. However, it can also be a disadvantage that caffeine makes you so alert, energetic and motivated. For example, if you suddenly become completely hypedbent after a cup of coffee after dinner, while you actually wanted to go to bed early. You lie there and stare at the ceiling. A good tip to get to sleep better is also to avoid these drinks!

 

In short: that daily cup of coffee does quite a lot with your body. And to be honest, at Fitgirlcode HW we can no longer do without. Also so fond of this hot drink? Will you let us know in the comments what your favorite coffee is?

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! 

HOT SHOWER

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!

SCRUB

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!

LOTION

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.

COLD HEAD

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!

10 things you can do on a sunday for a better week

 Sunday: for some people a lazy day, for the another a day to be active. No matter how you spend your Sunday, there are a number of things you can do that will prepare you well for your week. Apply these tips and you start your Monday a lot better and more organized. Sounds good, right? 

1. GROCERIES

Do you work a lot or do you go to school? Use you sunday to do your groceries. So you know for sure that you can make all your mealpreps and you have enough healthy and tasty things for the rest of the week. And most of the time it’s more quiet on a sunday in the supermarket!

2. TIME TO PREP

Sunday is the best time to make healthy snacks and meals for the upcoming week. Bake a healthy and tasty cake and make a few bowls with lunch and diner. Put it in the fridge or freezer and you can eat healthy for the whole upcoming week!

3. ME TIME

Do you take the time to take good care of yourself? From now on, plan an hour or more every Sunday to take care of yourself. Take a bath or a hot long shower, scrub your skin, apply a mask and paint your nails. You will feel reborn!

4. MAKE A PLAN

Do you have a busy week ahead of you? Take your time to organize your plans. Make a schedule for each day and write everything you have to do. When you have to exercise, what you are going to cook, when you have that important appointment with your colleague. Like that, you know for sure that you have all the time to do all your things. And it also prevents stress!

5. CLEAN YOUR HOUSE

Nobody likes cleaning, right? But how nice is it, if you come home on a Monday and your house is perfectly clean. Make it a habit to clean your house on a sunday. Do your laundry, vacuumclean your house and change your bed sheets.

6. OUTFIT ON POINT

Do you have nothing to wear every morning when you wake up? Use an hour on your Sunday to prepare your clothes for the upcoming week. Another tip: look at the weather forecast to adjust your clothes to the weather! 😉

7. WORKOUT TIME

Do you literally have no time to exercise this week? Now is the perfect timing! You don’t have to leave the house, because you can search for an ”at home workout” on YouTube.

8. QUALITY TIME

Is your pet home alone this upcoming week? Use your Sunday to catch up on lost time! Give your cat or dog some extra attention. They will thank you for that. 🙂

9. MOTIVATE YOURSELF

Compose the ultimate music list with songs that make you feel super powerful, collect the best motivational quotes and set a number of goals you want to achieve this week. Motivation guaranteed!

10. LEARN SOMETHING NEW

Spend your Sunday useful by teaching yourself something new. Join a workshop, do a new sport, listen to a podcast or read a book. You can never have enough knowledge!

 

What do you think? Are you going to rock this week? I know that I will! Let us know what you do on a Sunday in the comments or on social media 🙂

Honey hair treatment for healthy & shiny hair

These days a lot of people are committed to eating healthy. But what about the products you put ON your body, like shampoo, body lotion and deodorant? I discovered that all the beauty products we use on a daily basis contain a lot of ingredients we know nothing about. Most of the ingredients are no good. So I did a little research for healthy alternatives. I found some beauty product in the most natural way possible. It got me really curious and now I somewhat addicted to try new things. The latest thing I tried is putting honey in my hair instead of artificial shampoo.

 

The ‘No Poo’ movement
The more natural the better, is my opinion. A year ago I started trying bicarbonate (baking soda) to wash my hair with. My hair got a bit rough and dull, but clean. I wanted to try something new, so I decided to try pure honey to wash my hair with. What I read on the internet got me really curious. Normal shampoo is actually designed to clean you scalp of sebum. But did you know that your hair gets greasier the more you wash it? Daily washing may cause the oils to be stripped too quickly, encouraging them to come back even oilier to make up for the loss. If you have naturally greasy hair, it’s recommended that you only wash it every 2-3 days. Wanna know more about this subject? Try searching on the internet for ‘no poo’. You’ll find lots of information.

 

 

Shiny & clean hair
So, how does it work? Make sure you get real natural honey (no sugar, water or preservatives) for your hair treatment. I used organic honey from a beekeeper. Put one tablespoon of honey in an empty bottle or cup and add a few spoons of hot (if you use cold water it doesn’t blend well) and stir. Poor the mixture over your head and massage your scalp easily. No need to wet your ends, the water and honey will run down automatically. Leave it in your hair for a couple of minutes. Rinse your hair carefully. You don’t need to use conditioner anymore. The result: shiny and clean hair!

I washed my hair with honey for quite some time now, but I don’t want to state yet that this is the best way to treat your hair. First I want to try out other natural products. Although, if you want to experiment with natural products, honey or baking soda are good ones to start with. Please share your experience with me! I am really curious to hear your opinion about it! One more tip: try extra vergine coconut oil as body lotion. It makes your skin super soft and smooth!

 

Share your tips and tricks for shiny and healthy hair! Everything is welcome 😉 

8 bucket list summer music festivals

Have you ever spent a whole sumer going to festivals? That is truly a #bucketlist summer for me. I can’t wait for the summer when I will basically just tour to all sorts of places and enjoy all sorts of festivals. From EDM to indie, or even rock, I love all festivals and I’m sure you would as well! Festivals are great as you can enjoy the music (with your favorite artists), the food, the people, and even the fashion. So, grab your girl squad and get your festival summer planned out right away. We want to help you out with the planning a bit and thus gathered info on some of the best summer music festivals around the world! 

1. Sziget

Budapest, Hungary. August 8-15

Sziget is a 7 day festival in Budapest and is known for its large range of animation and diverse line up. DJ’s, pop artists, hip hop artists, they make sure to please all music preferences from their festival goers. 7 days of camping with your bbf’s, what could possibly go wrong?? haha No srsly, it’s guarenteed to give you the best time of your life!?

2. Tomorrowland

Boom, Belgium. July 20-22 & 27-29

AAAHHHHH TOMOROWLAND!! Now, I’m a little biased as I have actually gotten to experience the magic of Tomorrowland (back in 2016), but honestly this is THE BEST DANCE FESTIVAL EVEERRRRRRR!! I loved it so much. The vibes are just always positive and everyone around you is happy. There is not one dull moment! Not a fan of dance music? No worries, the decor is so beautiful that it feels like a dreamland museum, and who doesn’t want to experience that?

3. Governors Ball

New York, USA. June 1-3

Of all iconic places, New York has to be one of the biggest ones, so who wouldn’t love to visit the big apple and party it away on festival grounds?? Governor’s ball is a very young festival as it has only been around since 2011, but that doesn’t mean that it won’t blow you away! After just 7 years it already manages to gather 150 000 happy festival goers. Are you in the mood for a trip to NYC yet?

4. Lollapalooza

Chicago, USA. August 2-5

You’ve got iconic places, and then you’ve got iconic festivals. And, Lollapalooza is definitely an iconic festival! If you’re someone that enjoys all genres of music then you’re in luck, because lollapalooze brings everyone to you. This year they’ve got artists ranging from Bruno Mars, to Travis Scott, and then also Camila Cabello and even Dillon Francis. How could anyone resist?!

5. Wireless Festival

London, UK. July 6-8

This urban festival is a must if you’re passing by London. The biggest hip hop acts make their appearence here year after year. Throw on your best urban outfit and then hit up the front row at your favorite artists’ performances.

6. Outside Lands

San Francisco, USA. August 10-12

It’s been 10 years since the first edition of Outside Lands in San Francisco, which is why it promises to be a solid party this summer. Such an anniversary does not go unnoticed! Plan out your August and make sure to fill in Outside Lands in the second weekend of August as it is one that you won’t want to miss out on.

7. Exit

Novi Sad, Serbia. July 12-15

Have you travelled to in Eastern Europe before? No? Then here’s the perfect reason for you to! This diverse summer music festival is now entering its 18th year and grows to a solid 215 000 population. A packed second week of July with lots of happy, dancing people. Now who doesn’t want to experience that?

8. Splendour in the Grass

Byron Bay, Australia. July 20-22

Attention to all backpackers in Australia!!! Don’t miss out on this festival this summer. Pop up your tent on the camp site and go on to enjoy 3 days of festival. Big names hit up this year’s line up, liek Kendrick Lamar, MGMT, and Khalid.

That’s a wrap on our 8 favorite bucket list summer music festivals! Which one are you most excited for, or maybe you’ve been to some before? Let us know in the comments! Every summer deserves to be a magical summer and festivals make sure of that.

Are you planning your summer at the moment? Then we suggest you book a city trip to Paris so that you can try all of these 5 amazing cafés there >

5x healthy bbq side dishes

No summer is a real summer without BBQ’s outside. Who doesn’t like to enjoy the sunny weather in their garden by feasting on delcious, freshly grilled foods?! I believe everyone can enjoy a good BBQ as long as they’re surrounded by the right people. This means time to gather all your best Fit Girl pals and get eatin’! Now, BBQ’s may not seem very healthy but if the sides and the sauces are on point, then the whole BBQ will be. Good news, ay? Today I’m going to show you 5 healthy bbq sides.

1. Tomato & Mozzarella


Source: Little Broken

A very simple AND delicious side? Impossible! Well, not with this phenomenon: Tomato & Mozzarella! Name me a more iconic duo??? Almost isn’t possible as this combination of ingredients is on fleek and legendary.

Ingredients (10 people):

  • 5 tomatoes
  • 2 logs of mozzarella
  • Generous bunch of fresh basil leaves
  • Olive oil
  • Balsamic vinegar
  • Sea salt
  • Pepper
  • Provincial herbs

2. Pasta salad


Source: The Recipe Critic

Pasta salads are amazing as they are tasty, filling, AND healthy. A BBQ basically requires someone to make a pasta salad. Another plus point is that the larger the quantity, the cheaper it is! That’s a serious plus point when it comes to bbq’s as the meat alone can be quite expensive.

Ingredients (6 people):

  • 450 gr (16 oz) Pasta (farfalle)
  • 480 gr (17 oz) Jar of sun-dried tomatoes (drain it)
  • 1 Red bell pepper (diced)
  • 460 gr (16.5 oz) Jar of olives (drain it)
  • 340 gr (1 cup) Spinach
  • 85 gr (1/4 cup) Basil (chopped)
  • 170 gr (1/2 cup) Parmesan cheese (grated)
  • Olive oil
  • Salt
  • Pepper
  • Oregano
  • (opitional) Pinenuts

3. Creamy rice salad


Source: Kalyn’s Kitchen

This special recipe is actually from our Fitgirlcode Guide! When I was doing the Fitgirlcode Guide I was introduced to very many new recipes and, I gotta say, this one really stuck. I thought it was very tasty and thus continued to follow this particular recipe, even after I finished the Guide.

Ingredients (8 people):

  • 510 gr (1 1/2 cup) Brown rice
  • 1 can (~170 gr/ 6 oz) Black olives
  • 1 Red bell pepper (chopped)
  • 160 gr (5 1/2 oz) Cucumber
  • 300 gr (10 oz) Cream cheese
  • 160 gr (5 1/2 oz) Lettuce
  • 160 gr (5 1/2 oz) Spring onions
  • Salt
  • Pepper

4. Bruschetta


Source: The Garlic Diaries

Okay, if you haven’t noticed it yet, I LOVE ITALIAN FOOD! After my article about risottos, I think this became quite clear (lol). But, soooo, you shouldn’t definitely add bruschettas to your list! This healthy bbq side dish will please everyone present and doesn’t get too messy on your plate (Ay, we’ve got to think about everything right?!)

Ingredients (8 people):

  • 900 gr (2 lbs) Tomatoes
  • 3 Garlic cloves
  • 5 Basil leaves (sliced)
  • 2 tsp Balsamic vinegar
  • Salt
  • Pepper
  • 1/2 Baguette
  • Butter for the bread

5. Sweet potato fries


Source: Center Cut Cook

Are you a lover of ribs with fries? Yet you don’t want the guilt that normal fries give you? Move over and join the sweet potato side! On this side we enjoy all we eat, and most of all our BBQ’s with fries. Out of all healthy bbq sides this one has got to be the most traditional healthy bbq dish.

Ingredients (8 people):

  • 8 Sweet potatoes
  • 8 tbsp Olive oil
  • 4 tsp Parpika powder
  • 4 tsp Salt
  • 4 tsp Pepper
  • 4 tsp Rosemary

Barbeques are a great way to unite your family and/or friends! The easiest way to organize a BBQ is to have everyone bring a side dish, and that the organizer handles the meats/grilled goods. Now, we’re sure that with at least one of these healthy bbq sides you will be able to impress the whole crowd and help out the hostess lots! Are you also a bbq fan? Tell us what you’re favourite side dish is in the comments!

Photo credits (header): Maarten van den Heuvel, via Unsplash

Are you a vegetarian but you also love barbeques? No worries! Try grilling one of these 4 veggie burgers >

Backpacking in Southeast Asia: Travel Guide

Hello dear readers! You may or may not know this, but I will be leaving to Singapore in just 2 weeks as I will be studying there for about 6 months. Within those 6 months I plan to go backpacking in Southeast Asia and discover all the wonders that lie in that area of our planet. Personally, I can enjoy all sorts of activities when traveling. One day I’ll be in the mood to hike up a whole mountain or volcano, and the next I’ll be wanting to rest on the beach and work on my tan. Simply everything goes when you’re abroad! That’s the reason why this small travel guide will highlight places and activities that range from highly active to napping in a nice environment. It’s all about balance in the end, right?!?

Now, I will be in Singapore for 5 months and will have 1 month of holidays there at the end of my stay. This means that I have more than enough time there to get to hear from people which exact places and attractions I should visit. However, if there is one thing I’ve learned about traveling it’s that planning never hurts and will only become useful later on! This is why I already have 7 cities in mind that I definitely want to go visit. Some research here and there has also brought me insights into some of the things you can do in those cities, and Youtube videos from travelers have also helped me in becoming more knowledgeable about the prices, laws, and habits that come with each city.

1. Singapore

Okay so, the amazing thing with Southeast Asia is that it can be equally urban, as it can be nature. In some cities you will walk around skyscrapers and busy boulevards and then when you go 40 minutes futher out it’ll be like you’re in the jungle or something with wild monkeys all around you! Best of both worlds, am I right?!

What to do/visit:

  • Marina Bay Sands
  • The Merlion
  • Garden’s by the Bay
  • Universal Studios
  • Botanic Gardens
  • Little India
  • Sentosa Island

2. Kuala Lumpur

Kuala Lumpur, the capital of Malaysia, is the number 2 on my list as it isn’t too far away (just a 5 hour bus drive from Singapore) and will thus make for an exciting weekend escape from my studies.

What to do/visit:

  • Petronas Twin Towers
  • Batu Caves
  • the bird park and/or butterfly park
  • Thean Hou Temple
  • Jamek Mosque
  • Kuala Lumpur tower (Menara)
  • Bukit Bintang

3. Hong Kong

Surrounded by ocean and forest, Hong Kong is a must when traveling in Southeast Asia! From camping on the beach, to shopping in giant malls, Hong Kong has lots to offer for everyone and will keep you busy all day (and night!).

What to do/visit:

  • Victoria Peak
  • Hong Kong museum of art
  • Tsim Sha Tsui
  • Lantau Island (Po Lin Monastery)
  • Disneyland
  • Sky100
  • cheung chau

4. Bali

If you’re a fan of relaxing on the beach, then Bali is the perfect place for you! With a cocktail in hand, appreciating the nature and purity of your environment, life doesn’t always need to be difficult, ay?! But no worries! There’s lots to do, if you’re more of an adventurer…

What to do/visit:

  • Ujung water palace
  • Pura Tirta Empul
  • Tegalalang Rice Fields
  • Ubud Monkey Forest
  • Surfing in Kuta
  • Ulun Danu Temple
  • Treetop Adventure Park

5. Bangkok

I went to Bangkok about 5 years ago and I absolutely loved it! The shopping malls were bigger than I could ever have imagined! …I think we spent 2 whole days just walking around in the shopping malls… lol 15 year old me being uncultured and all. ? That’s exactly the reason why I’m happy to be going again this fall as I want to experience the city as a young adult and thus both enjoy the culture that lies in the city, as well as the student attractions (aka cocktails).

What to do/visit:

  • Wat pho temple
  • Chatuchak market
  • Street food
  • Bang Krachao (Bangkok’s green lung)
  • Boat Ride on the Chao Phraya River
  • Grand Palace
  • Siam

6. Ho Chi Minh City

Vietnam is a place that has been coming into the spotlight lately. Never before have I had so many friends going to Vietnam. And, guess what?! They all loved it! The food, the culture, the people, it is a must see! I’m trusting my friends and going to enjoy the cities in Vietnam this year.

What to do/visit:

  • Ben Thanh Market
  • Notre Dame Basilica
  • Museum of Vietnamese History and/or War Remnants Museum
  • The BBQ Garden
  • Tao Dan Park
  • Bitexco Financial Tower
  • Mekong Delta

7. Siem Reap

No one could possibly withstand the beauty of the temples in Siem Reap, Cambodia. I think Cambodia is the underdog of countries in Southeast Asia?! People often underestimate the greatness and culture that Cambodia can light you in on. That’s why we are now going to convinve you of why you should go.

What to do/visit:

  • Angkor Wat
  • Tonle Sap Lake (floating villages)
  • Ta Prohm
  • Pub Street
  • Angkor night market
  • Flight of the Gibbon (ziplining through the Cambodian jungle)
  • Landmine Museum

That’s a wrap on Southeast Asia, even though there are SOOOOOO many more cities and places to see. Ay, it’s a good start! These alone will already keep you busy for quite some time, I think.?

Do you like reading about different places and what they have to offer? Or are you maybe going to Paris soon?? Read about the best cafe’s here > 

Are you a fan of guides, and having your life a little planned out? Try our Fitgirlcode Guide in order to structure your fitness life >

How to: wash your hair less often after working out

stay committed

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

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

Put your hair in a ponytail or knot

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

Wash it less

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

Co-wash

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

The benefits of co-wash in a nutshell:

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

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

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

Dry shampoo

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

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

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

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

Eileen’s fit journey

We always love to put a Fit Girl in the spotlight who has experienced a special fitness transformation and journey. She shares her ups and downs, tips and tricks, annoyances, good and bad habits and hopes to inspire you to also become the fittest version of yourself. If she can do it, then you can too!

From struggling with day-to-day health habits, to becoming a mum and prioritizing a healthy, active lifestyle. Eileen has gone through an amazing Fit journey which can be an inspiration to anyone who finds themselves struggling to keep up healthy habits and wants to change that for the better. Balancing the time spent with her kids and the time spent working on herself is also something that Eileen has had to learn throughout her Fit journey. Three pregnancies later, Eileen is on top of her Fit journey and is here to share her experience with you!

The fitness transformation

What was your goal when you started your journey and fitness transformation?

When I started my goal was to feel confident about myself. I wanted to feel comfortable in my own skin and comfortable in my new very important role as a mommy!

What or who motivated you to keep going?

My Babies. I have two little girls and a baby boy. I want good health choices and overall wellness to be a part of their everyday life, and It starts with my husband and I.

What were you ashamed of in the past? Or what were you really looking to change?

I made the decision to get fit and healthy a few years back. Back then, I wasn’t making the right health choices and that was dragging all parts of my life and happiness down. I had no sense of self worth due to my bad eating habits and life choices. Exercise and eating right seemed like a distant dream. I thought I was destined to be miserable and stuck in my unhealthy patterns. When I decided to speak up about my struggles and ask for help I was amazed at how quickly my thinking and habits turned around! I felt brand new! Then I thought to myself: “If my thinking could change, then there is no way that my outsides can’t match it!” I really wanted to feel as good on the outside as I was starting to feel on the inside

What does your workout schedule look like now?

Oh man.. I had this dream of being the mom that wakes up at the crack of dawn and does yoga or goes for a five mile run, lol! As a mommy and a business owner, it’s not something that my sleep cycles can take on! I don’t have a set time, but I make working out, at least 4 times a week a priority for sure. Most workouts I do are no longer than 45 min.

What was the most difficult throughout your fitness journey?

ENERGY…. It was like a sick cycle. If I work out, I won’t be so tired, but I’m too tired to workout. Now I know myself enough, so I’d put on my gym clothes in the morning when getting the little ones ready for preschool, knowing that having my gym clothes on would motivate me more to workout during the day.

What’s your favourite healthy meal?

One of my favorite go to meals is whole grain rice over meatless crumbles with sautéed lemon spinach. Sooo good and really easy to make! The kids even eat it! I’ve been experimenting with a plant based diet and I can definitely feel and see a difference in my body.

Do you have a favourite cheat meal?

This is one of those things that I don’t really agree with. In the past I ate like that. Avoiding foods and only allowing myself to eat a cheat meal once a week. I’ve learned not to look at food as good or bad. I go by how it will make my body feel. I feel like a cheat meal would set me up for failure. It’s just that I would wait alllllllll week for that one meal and then on Sunday I’d be like- “ how about a
cheat day”? So now the biggest adjustment has been pausing and listening to my body. I make sure to stay well hydrated so I won’t confuse thirst for hunger, I try to eat frequently and I try my best to get a good night sleep. But if I find myself craving a cheese burger I think okay I probably need some iron, a good amount of protein and some carbs. So ill make an alternative and 9 times out of 10 the craving is gone and I don’t feel sluggish or dense the way I do after a burger and fries

What’s your opinion on counting calories?

I used to be a calorie counter- that stuff drove me up a wall!! I’d find myself sitting in traffic going “okay so I ate 1000 oh wait was it 1050?” and “what can I make for dinner with the calories I have left”, “will I be able to make a super healthy dinner so I can have calories left over to eat some dessert”. HA! I felt like I was in number prison. It wasn’t until I stopped counting calories and decided to TRUST myself that I got an understanding of the difference between diet and lifestyle.

Did you have any bad habits at the beginning of your fitness journey? Where you now think ‘I shouldn’t have done that’?

Yes I did. I thought diet soda was a food group (!), and I smoked ciggarettes. I also did this horrible thing where I’d negatively self-talk. Id tell myself, while working out, that I was fat and that I’d better not quit this work out or rep or mile. Now, I look back and think how much harder I made it to actually enjoy the process and my progress!

What do you think is a bullshit hype in the fitness industry?

Fad diets and low fat or fat free foods. It makes me so mad. When I ate low fat food I would just eat more of it. Not to mention there are chemicals and a ton of other unhealthy substances in those to make them fat free or low fat.

Do you have a piece of advice for other Fit Girls who are trying to reach their goal?

You are worth it. You can do it. Screw the Fear. I think Fear holds so many of us back. If you put in the work, if you’re consistent and persistent there’s no way you won’t hit your goal

What are your long and short term goals?

My short term goal is to get my body back after baby number THREE! He’s 7 weeks old right now and I’m having fun regaining my strength and muscle tone. My long term fitness goal is to get really into yoga. I love the spiritual aspect of it and I want to be able to do all those funky positions I see all over Instagram!

Are you curious about Eileen’s progress? Check out her Instagram page!
Do you want to lose some weight yourself, or get toned and you don’t know where to start? The Fitgirlcode Guide is here to shape your meal plans and workout schedules 8 weeks long. You got this Fit Girl!

Looking for more fitness transformation stories? Michelle’s journey is an impressive one to read about as well>

5x best cafés in paris

There is not one year where Paris doesn’t manage to lure tourists in and wow them with its beauty and culture. From the Arc de Triomphe, to the Louvre and the Eiffel Tower, there is so much to visit in Paris and it remains on our top list of best city trip destinations. The month of May is great for city trips as it is less packed and the weather is amazing! Are you planning on going to Paris some time soon? Make sure to check out these 5 cafés that make for the best cafés in Paris.

1. Café St. Régis

This café situated near the Notre-Dame in Paris, on the Île Saint-Louis, is a must! With their delicious menu which offers sweet as well as savory meals, it is precisely the type of French cuisine that will make you feel like a real local.

2. Café Oberkampf

This café which lies in the middle of the lively and young district in Paris, offers the utlimate sandwiches and toasts. It makes for a perfect lunch hotspot with your friends.

3. Café Charlot

Located between the Hôtel de Ville and the Place de la République, Café Charlot is there to make sure you enjoy your sunny lunch in the heart of Paris. Between the museums and the shopping, this café offers the perfect rest to your busy day city tripping.

4. Café Carette

Right next to Le Marais, which is the best city-shopping district in Paris (I believe), lies this cute café: Café Carette. If you’re looking for a lively district in Paris with lots of shopping around it, then you’ve found it! Start your day with a lovely little brunch at Café Carette and you’ll be energized enough to walk the streets of Paris all day.

5. Le Peloton

Only a block away from the Seine, which is the river shaping Paris, lies Le Peloton. Le Peloton is a café that displays the beauty and talent of the well known French desserts. Are you in need of a sweet treat in Paris? Make sure not to miss this one.?

Can you guess where I’m going in 2 weeks? PARIS! ? I actually am French and lived in Paris a few years ago, so I can personally attest to the greatness of these cafés. When I’ll be there I’ll make sure to leave some time in my days to enjoy these little cafés that are typical of the Parisian lifestyle. Gosh I miss it!
Have you been to Paris before? Which café still holds a spot in your heart?

Photo credits (Header): Hello Light Bulb, via Unsplash

Did you like reading about city hot spots? Then check out our favourite hot spots in LA >

Sophie’s Fitgirlcode Guide Review- 2 week progress

Hi Fit Girls! As you may or may not know, I started the Fitgirlcode Guide 2 weeks ago.?The reason why I started it is because I am leaving to Singapore this summer (I am basically fleeing to warmer weather). And, in order to be able to enjoy the weather, I want to feel as comfortable in my own body as possible. I love summery dresses and clothes, but I often don’t feel as comfortable wearing shorts as I’d like to be. Therefore I decided to do the Fitgirlcode Guide and aim for the body that I have always wanted. That is, a body that is strong, toned and healthy. The Fitgirlcode Guide supports precisely such a body type so it was a perfect fit! Here is my 2 week Fitgirlcode Guide review:

How do I feel about the Guide so far?

I honestly enjoy every day of the Guide. How come? It’s because the Guide is not restricting and thus doesn’t really feel like a “diet”. Diets are often associated with negativity because you’re giving up good food… However, the Fitgirlcode Guide isn’t really a diet, it simply gives you a very healthy and balanced meal plan with an accompanying selection of workouts that will tone your body and give you that strong and healthy look.

What also makes the Guide easier is that you don’t need to “strictly” follow the recipes the way they are shown. For example, I don’t eat fish or seafood and so, instead I just eat chicken whenever salmon or tuna is mentioned.

In terms of motivation, it’s all still there at the moment! ? Since I haven’t lost any motivation, I haven’t diverted from the meal plan. Except for once in the weekend… In the weekend it’s hard to keep up every meal of the Guide as you’re often out and about, enjoying life and taking part in activities with your fam and friends. This is luckily not a problem, the Guide encourages you to be active and to enjoy life. The only thing it stresses is that you should keep a balance and not go completely off track. This means that I could guiltlessly enjoy the fries and burger I had on Sunday night.?

Is there any progress?

Two weeks isn’t much, so I don’t have my perfectly carved abs YET! ? However, I do feel a lot leaner. I can see my body getting more and more toned every day, and guess what?! I LOVE IT!! After week 1 I felt a lot less bloated, which was really a problem that I had when I wasn’t eating very well. And now week 2 is where my body started to really get leaner.

Apart from the physical changes, I now also feel A LOT more confident. I am starting to love my body and what it’s capable of (which I notice in the gym)! My dedication to the Guide grows every day which means that saying no to beautiful little snacks is maybe a little painful, but the pride I get afterwards is so much better.?

In addition, I have made a lot of progress in terms of my appetite. The Guide has really taught me to stick to 3 meals with small, healthy snacks in between. Before the Guide I was just kind of eating whenever I wanted and it made me constantly crave more food. However now I just look forward to a particular time of day when I will eat, and the snacks in between are very useful as they kill my cravings.

Is it easy to keep up?

It’s neither easy nor difficult… It simply takes commitment and preparation. Your life actually becomes easier because you know exactly what you need to eat every single day. However, when you have a busy schedule and don’t have so much time, it gets difficult to prepare all your meals. Resisting temptation is of course also difficult but if I manage to conquer my cravings for snacks, then you can too! ?

The workouts are not too intensive as there are only 3 per week (I actually do more than the Guide suggests because I am a sport fanatic). Some of the exercises are difficult and need real persevarence, whilst the other half of the exercises are a bit easier and more enjoyable. Much like the meal plan, the workout plan is also flexible. For example, I love weight training, and so I just do the Guide’s workouts as a warm up and then do my usual weight training.

I hope this review helped shed some light on what you could expect from the first 2 weeks of the Fitgirlcode Guide. I honestly recommend the Guide as it allows you to reach your goals quickly and easily, in a fun and healthy way! If you have any more questions or comments don’t hesitate to comment or email them. I’d be happy to answer them. Otherwise, I’ll see you in 2 weeks with my 4-week transformation pictures! ?

If you’re curious about the ways in which I remain motivated you should check out this article I wrote >

Fitgirlcode Guide Reviews From You!

The Fitgirlcode Guide is celebrating its relaunch today! We have been listening to your wants and needs and we have managed to incorporate your wishes into the Guide. What will make this updated Guide even better is its international orientation. Now you can get the Guide with the measurements in both grams and ounces! As a plus, the design has been updated and made even more appealing. So, no need to hold back on sharing those Instagram pics of you and your Guide!

In order to show you the success of our past Fitgirlcode Guide we want to share some of the Fitgirlcode Guide reviews that your fellow Fit Girls sent us.

The Fitgirlcode Guide reviews:

Noraly:
“The easiest thing is that you now have a weekly menu. We don’t need to think about what we want to eat every week anymore. We do the weekly groceries in the weekend and then we conveniently have everything in the house which allows us to cook and eat on time and in a relaxed manner.”

Claudia:
“The Fitgirlcode Guide definitely gives a lot of support. It indicates precisely what you’re allowed to eat, how much you should eat, when you should train, and also when to give yourself some rest. That works incredibly well.”

Lauren:
“I find them very easy to follow! The simplicity of how everything is explained is very enjoyable, particularly for the recipes.”

Anne:
“I found the recipes delicious and I still make some! I even enjoyed the workouts, and they were very manageable at home.”

Iris:
“I am personally very happy with the Fitgirlcode Guide. Thanks to the handy tips and the variant tools (workout routines, grocery lists, motivating quotes here and there, mindfulness audios) you feel way more engaged and committed, which helps you keep it up for a longer amount of time. If you were still doubting, I would give you a push in the Fitgirlcode Guide’s direction, because it truly is worth it!”

I actually personally started the Fitgirlcode Guide 1 week ago. So I can attest to these quotes and say that they are 100% true. From my experience so far I can definitely say that the fact that there is a food schedule for everyday is very convenient. No more worrying about what to eat, and you can look forward to what you are going to make days before you even make it. A great aspect of the Fitgirlcode Guide is also that there are weekly groceries, so I would just tick off anything I had bought.

If these reviews have convinced you of the Fitgirlcode Guide’s wonders, then you can buy the Fitgirlcode Guide right now!

Anna reviews the Fitgirlcode Happy Healthy Guide

The older Fit Girls may remember me, I used to be one of the Fit Girls at Fitgirlcode. Two years ago I replaced my gym shoes and sneakers with wedding dresses and veils and left the Fitgirlcode nest. Am I still a Fit Girl today? I still have my doubts every now and then. It is and it will always be a bumpy ride for me. Luckily, the awesome girls at the Fitgirlcode HQ didn’t sit still, and launched a new guide with tasty & healthy recipes following the success of the Fitgirlcode Guide. I followed the new Happy Healthy Guide and will share my experience with it right now!

Reason: jeans don’t lie

When I started my new job at ThePerfectWedding.nl, some changes didn’t go unnoticed. I wasn’t surrounded by those die-hard Fit Girls everyday anymore, so I l naturally let myself go a little bit. I had to get adjusted to my new job, which I combined with freelance assignments, and it was also summer… The latter is always accompanied by more wine than in the winter. In addition, I stopped going to Crossfit as I wanted to do more of ‘my own thing’ at the  gym. In summary: I exercised less fanatic and I ate less healthy. And what happens then? Yup, your jeans all of a sudden aren’t able to close anymore.

In the summer I could still fool myself a bit, because well, a flowy summer dress usually has no zipper or buttons. But as soon as the leaves started to fall off the trees and I needed to wear a pair of jeans again, I knew what time it was. Woops. I had no idea how much weight I gained exactly because I had thrown my scale out of the window a while ago, but it was definitely a kilo or 5. Maybe even 7… Ouch. It was a real slap in the face. I was angry too, because I had the idea that I had everything under control. Boy, was I wrong. I found it so confrontational that all the Fit Girls I followed on Instagram (and where I started my own Fit Journey) were showing progress, but I on the other hand was experiencing set backs. How did I let it get so far? I guess my priorities simply shifted. It was time to get back in the game! Right at that time, Fitgirlcode launched a new guide: the Happy Healthy Guide. The timing could not have been more right.

No discussion

Maybe you’re thinking: pff, I’m already a super advanced Fit Girl. I don’t need that guide at all. I thought so too! But why did those jeans miraculously not fit anymore? Sometimes, it doesn’t matter what level you’re at, you can always use something new and refreshing. I know that you can’t get a tight butt if you’re eating fries, and that you should generally go for non-processed foods in your diet. I’m also familiar with the whole macro-concept and I know what to eat in order to get enough carbohydrates, fats and proteins. But the devil is in the details. If you eat very clean, it’s easy to see what should and what shouldn’t be on your plate, but if you want to enjoy life a little and strive for ‘balance’, then the dividing line between what is and what isn’t good gets a bit more blurred. The Happy Healthy Guide makes sure you don’t have any endless discussions with yourself about what to eat or not. Can I have some cheese in my salad or eat an extra rice waffle with peanut butter? Is it in the guide? No? Then the answer is clear. Everything that you eat during that day is perfectly balanced, so if you eat what’s in the guide, you won’t be short on anything. You don’t have to think about anything either, just eat what’s on the menu that day. It’s as simple as that!

New and improved

I’ve experienced the launch of the first Fitgirlcode Guide. It was a lot of work but oh were we proud! The new Happy Healthy Guide is, in my opinion, really the new & improved version of the first guide. Girls you have outdone yourself! This guide is really chill to use. You see at just a glance what you have to eat that entire day, with accompanying recipes. So, you don’t have to endlessly look for breakfast recipes and what to eat. In addition, you still have a separate weekly overview so you know what to expect in the coming week. Also, before you start your week, you get to know what healthy snack you have to prepare. I found that very convenient, because on Sundays, you usually have more time to prep. If you get back on Tuesday night and figure out that you have to bake a banana bread for the next day, it can be a bit overwhelming on busy days. Now, of course, at the beginning of the week you can see what to expect so you’re not overwhelmed or surprised by a random banana bread. It’s clear that the Fit Girls have been thinking along. Nice!

Point of improvement

I must of course stay critical, otherwise it’ll seems like I was hired to write this review? If there is another new guide in the making, I would like to see some more beans in the recipes. There’s a whole lot of chicken in th guide! I love chicken, don’t get me wrong, but I would like if the protein sources are a little more varied. Throwing in a meat substitute like tofu into the mix also isn’t wrong, for example. It doesn’t have to be a complete Vega Guide, but some more variety in the protein department would be great!

So far, I have followed the first 6 weeks of the Happy Healthy Guide. I’m not ready to go to part 2 just yet because I want to drop my fat percentage a bit more first. That’s why I’m going to do part 1 again. FYI: part 2 is similar to part 1, but you eat more.

Awareness

The guide made me find my focus again. I know how to eat healthy, but by following the nutrition plans in the guide, I became more aware of the quantities that I was eating. You underestimate how many calories you eat unconsciously throughout a day, mainly when you’re busy snacking. At the beginning I often thought: really, 6 walnuts? Are you kidding me? But those walnuts were not the only thing my salad consisted of. There was also chicken, feta, olive oil, etc. When it comes to food, you have to make choices. You can’t expect to eat what you want and then to easily slide back into your jeans again. Would you rather eat 12 walnuts, fine, but then you shouldn’t eat the feta cheese for example. The guide makes you aware of these kind of choices. I feel like my system has been rebooted by following it.

In control

In addition, the food prepping and thinking ahead of the groceries gave me the feeling that I had my shit together. That control is nice! You have to be a real tough guy if you want to seduce me with a KinderBueno one day when there are 4 nicely-packed meals in my bag. F*ck off with that trash, I got my own food! ?Many people around me doubt that they are going to start with the guide because they are afraid that they will give up when prepping the food in advance. But people, you have to cook anyways, right? Whether you do this the evening before or in the afternoon when it’s lunchtime. You have to do it anyway! This way, you can look forward to that delicious cauliflower curry with coconut in the morning. I rest my case.

 

Use the code “CELEBRATE20” and get 20% off your very own e-guide until the 31st of March. That way, you’ll have all the tools you need to kickstart that healthy life of yours. Good luck and let me know how it goes for you! 🙂

Materials needed to complete the Fitgirlcode Guide

Have you heard? I am starting the Fitgirlcode Guide on the 16th of April and I want you to join me! You have about 3 weeks left to mentally, and literally prepare. As in, there are some materials that you will need in order to do the Fitgirlcode Guide. But no worries, I am here to tell you exactly what you will need.
The Fitgirlcode Guide is going to open the gates to a healthy active lifestyle, so your food and work out habits will become those of a Fit Girl. It’s much easier then you may think, and in no time you will have reached your goal. So, what exactly should we prep? There are 3 things!

As a bonus, you can get the Guide with 20% discount by using the code CELEBRATE20, so, no excuses! (valid until 31 March 2018)

1. Fit Girl outfit

Just like everything else, it all starts with a nice outfit. A supportive sports bra is the first thing that you need to put on your check list! There is nothing worse then doing a work out and feeling uncomfortable while doing it. Some of the sports bra brands I love are Reebok and Under Armour. They are not too expensive, true to size, and really support the girls ?.

Next, you will need some fitting leggings. I always seem to struggle with finding the right leggings because I don’t like them when they’re too tight and I always need high-waisted ones. I also particularly like cropped leggings as they are less warm. Gymshark is definitely the perfect go-to as they have a range of different types of leggings and colours. If you are living in Europe then you are very lucky because our very own clothes are being sold through this website: https://unitedwardrobe.com/nl/user/1171879/closet.

Finally, we cannot forget about the shoes! For the Fitgirlcode Guide you don’t need anything too fancy. Just make sure to have comfortable shoes that will literally keep you on your feet.

2. Workout accessories (optional)

Working out on the floor isn’t the most comfortable thing ever and it definitely is not good for your back! Solution: get yourself a nice yoga mat. This shouldn’t cost you more than $15 so it is a small and worthy investment. I got mine from Body & Fit and my back is very happy with it.

 

You don’t really need any particular accessories for the workouts that the Fitgirlcode Guide asks of you. However, there are some things you could get in order to make it a bit more challenging. For example a resistance band, and/or some dumbbells and a kettlebell. You can get these anywhere, from Grace Fit UK, to Amazon, just type it in on Google and the best deals for you will pop up.

3. Kitchen utilities

One of the 3 parts in the Fitgirlcode Guide focuses on food and healthy eating. For this it provides you with a weekly food schedule and grocery list. The recipes in the food schedules are very balanced and so you will find yourself cooking and baking up all sorts of things in your kitchen. For some recipes you will need particular kitchen utilities. The first is a blender. You will use a blender weekly as you make the smoothies and you can also use the blender to make your bake mixes. The prices for blenders range immensely, but a suitable one will cost you about $50.

Next, you should definitely invest in a cake mold. This is because of the desserts and breads (for example banana bread) that you will make. The easiest way to successfully make these is by using a cake mold. For a good one that will prevent your food from sticking to the side too much, you should expect to pay between $10-20.

Finally, throughout the Fitgirlcode Guide you will cross paths with some healthy waffle recipes. So, you could buy a waffle iron or make sure to borrow one from a friend once in a while. A waffle iron that does the job will cost around $20. The oat waffles are totally worth it!

There you have it! Everything that you could expect to need when doing the Fitgirlcode Guide. Isn’t so bad, is it? I am luckily already equipped with sportwear, though I always get tempted by new releases and discounts. A gym membership definitely comes to your advantage if you’re interested in using weights, since all the equipment is already there.
Are you ready to take on the Fitgirlcode Guide and become the healthiest you possible?

Do you have everything you need to get started on the Fitgirlcode Guide? Read about some of the tips & tricks to complete it>

The best songs for your workout playlist

If you know me well, you’ll know that I spend all my days listening to music. Whether it is in the shower, on my bike, or even right before I go to bed. I simply can never get enough of the good vibes that music sends my way. The same counts for when I’m at the gym and a pumping song comes on. Any song that has a quick and rhythmic beat will give me that extra energy and motivation to do my workout better and longer. Time also seems to fly by as I concentrate more on my performance throughout my workout. This reason alone is already enough to trigger me to find the best songs and build my perfect workout playlist!

The workout playlist

1. J Balvin & Willy William- Mi Gente (feat. Beyoncé)

2. David Guetta & Afrojack- Dirty Sexy Money (feat. Charli XCX & French Montana)

3. Fitz & The Tantrums- HandClap

4. Robin Schulz, David Guetta & Cheat Codes- Shed a Light

5. Jason Derulo- Swalla (feat. Nicki Minaj & Ty Dolla $ign) [Wideboys Remix]

6. Kristine Blond & James Hype- Love Shy

7. R3hab- Icarus

8. Bruno Mars- Finesse (Remix) [feat. Cardi B]

9. Little Mix- Wings

10. Major Lazer & Showtek- Believer

11. Flo Rida- Low (feat. T-Pain)

12. Kokiri- Chasing (Tobtok Remix)

13. Sean Paul- Temperature

14. Sigala & Paloma Faith- Lullaby

15. Favulous- G I R L (feat. DiRTY RADiO)

16. Stefflon Don- Tight Nooki (feat. Jeremih)

17. The Black Eyed Peas- Pump It

18. Jaden Smith- Watch Me

19. Zak Abel- Unstable

20. Elf Kid- Reload that

21. A$ap Ferg- Plain Jane (Remix) [feat. Nicki Minaj]

These songs will guarantee an energy boost for an hour and 11 minutes. Download them right away, put them together into a playlist, and go kill that workout! What is your all time favourite workout song? Or, where could we find your workout playlist? Share it in the comments! ?

Does this music make you want to get exercising right away? Here are some of the ultimate moves that combine cardio with abs and booty workouts >

Tips & Tricks for the Fitgirlcode Guide

Following a food and workout schedule perfectly can take up quite a bit of effort and devotion. Although, if you prepare yourself properly you’ll see that it is much easier than you may think. Since we want you to accomplish your fitness goals as successfully as possible, we have gathered our best fitness tips & tricks in order to go through the Fitgirlcode Guide without a hassle. You got this!

The better you prepare yourself, the easier it will be.

Just like everything else in life, when you prep and organize yourself, it’ll come at you much softer and easier. Well, the exact same counts for the Fitgirlcode Guide! The first of our fitness tips is to make sure that you buy all your groceries in time, and that you free up your Sunday in order to get some prepping done. Once in a while you will have to bake some banana bread, and it is also probable that you won’t be free every lunch time. Thus, you should prep some of your meals in the weekend. What a relief it will be when your food is simply waiting for you in the fridge!

Follow the mindfulness exercises

Here and there we get questions about why the Fitgirlcode Guide includes minfulness exercises, and we cannot stress the importance of these exercises more. They are going to help you! It may not sound logical at first as to why sports and mindfulness are so interconnected, but they honestly are inseparable. The exercises will teach you to eat in a stable way, which will help you in losing some of the unnecessary apetite that you will cross paths with. It is going to teach you to enjoy what you eat more. One of our favourite mindfulness articles that you can read about next is about embracing your imperfections.

Follow the guide with a friend

Together we are stronger, that’s for sure. This is why you should try to follow the guide with a friend. Do the workouts together with your BFF or partner that also want to get fitter, or prep and eat your meals together. It is always more fun to do something when you can share it with someone who understands your mindset. That person will also drag you through your less motivated days. Grab your fit buddy and get started!

Stay positive

A lot of people find keeping up with food schedules very difficult, because they make it harder for themselves than it actually is. Remind yourself that IT IS NOT HARD, and that any doubts are from within. These doubts need to be gotten rid of. The more you think that you can’t do it, the more you are inclined to give up. If you think positively, and take every day step by step, then you will see that the 8 weeks are going to fly by.

Join the community

Did you know that if you follow one of our guides you will get exclusive access to our Fitgirlcode Community? Within this community, more than 2500 women are waiting to share their experiences and motivations with you. We’re all in the same boat after all. All the fit women in the community are going through the same journey as you are and they share the same questions and insights. If you’re feeling down, or you’re actually feeling very proud of yourself, then the Fitgirlcode Community becomes your safe space where you can share your thoughts comfortably. This extra girl power will boost you and help you in successfully completing the 8 weeks!

So, you see? It’s not as hard as you may think! You’re still on time to start your summer body, so don’t hesitate to buy the guide and get crackalackin’. We believe in you and are convinced that you will make it! Did you follow the guide, and do you have some more tips & tricks for your fellow Fit Girls, then don’t hesitate to share them.

Photo credits: Fredo Figaredo via Unsplash

Try out a day in the life of the Fitgirlcode Guide >

Ready to start the journey? Get the Fitgirlcode Guide right now > 

How serious is your (artificial) sweet tooth?

You’ve probably heard claims about how artificial sweeteners can e better for you than cane sugar but also that they might cause cancer and other serious diseases… yikes, how are you supposed to make a decision based on those claims? Having trouble fighting your love for soft drinks and can’t decide between regular Coke, Diet Coke, Coke Zero, and Coke Life? How serious is your (artificial) sweet tooth?

Artificial sugars are a low-calorie alternative to cane sugar, or sucrose, that is used in many products we are regularly exposed to. These products are marketed by brands as being better for your health, since we can no longer pretend that sugar is good for us in the doses we consume it in. Of course, our lives would be easier if soft drinks, packaged desserts, flavored yogurts, and the many more foods we love to eat were as healthy for us as veggies and hummus. Unfortunately they simply aren’t and we can’t drink Fanta as if it were freshly pressed orange juice. From one Fit Girl to another, I have done some reading and will attempt to clear things up about artificial sweeteners.

Types of artificial sweeteners

At present there are six different forms of artificial sweeteners approved by the FDA: saccharin, acesulfame, aspartame, neotame, sucralose and advantame. These substances are chemically produced and are also referred to as “nonnutritive”, meaning that they have no nutritional value or calories but are simply used to make your food taste sweeter. These sweeteners are often found in fruit juices, soft drinks, canned fruit, frozen deserts, and anything labelled as “diet”, “light”, or “sugar-free”. You will surely notice the difference in calories in the regular and “diet” versions of the same product- think of Coke Zero with less than one calorie per 330ml can. Yet, these products taste just as sweet as their sucrose-sweetened counterparts. This is because artificial sweeteners can be up to 13,000 times sweeter than cane sugar! How is that even possible?! Indeed, neotame can be anywhere between 7,000 and 13,000 times sweeter than plain old sugar, which means that you need a much smaller amount in your food to make it just as sweet (hence, way less calories).

While this may all seem too good to be true, don’t go grabbing packets of saccharin to sweeten your afternoon tea without reading about some of the effects these sweeteners can have on your body. The debate about artificial sweeteners is a hot one especially because the FDA and CSPI (Center for Science in the Public Interest) have approved these products as safe for consumption. Also a common element of recent attempts to make unhealthy habits healthier, long-term effects of these substances are simply not yet known since the products have not been in our diets for very long.

They probably don’t cause cancer

A few of the artificial sweeteners have been associated with cancers such as bladder cancer (saccharin) and brain cancer (aspartame) in the past. In fact the US Congress required that all foods containing saccharin mention, “Use of this product may be hazardous to your health” until 2000, when the sweetener was removed form the carcinogen list. Since the majority of tests on these artificial sweeteners are run on rats and not on Fit Girls, the substances have actually never been proven to cause cancer in humans. We all know that rats can’t do burpees so it makes sense that they might metabolize artificial sweeteners a bit differently than humans.

It seems that the sweeteners cannot be said to cause cancer, but that doesn’t mean that you should rush to the store and stock up on them. While cancer is extremely serious, many other conditions that greatly affect your life are more likely to develop with the consumption of artificial sweeteners.

But they’re not great for you either

Your body and brain are powerful and complex and so is their reaction to sugars and artificial sweeteners. We won’t go into the details, but this article gives a good description if you’re interested. Since the sweeteners are nonnutritive you are essentially consuming calorie-less food or drinks which might temporarily satisfy your sweet tooth but is likely to lead to increased cravings for sweet foods later on. This means that the artificial sweeteners cannot fool your brain! Instead, they might be priming your brain to want to consume more sugary foods as they are more satisfying for your brain, no matter how many times you tell yourself that you’ve had enough servings of your favorite soft drink.

The fact that artificial sweeteners are used in products advertised as better for you than their sugary counterparts might play another trick on you- it might prevent you from associating sweet food and drink with caloric intake, something that you should try to limit the consumption of. Don’t be fooled into choosing another artificially sweetened product over fresh, nutritious food, something that has been perceived as an issue with these items. Some studies have even revealed that artificial sweeteners could cause addiction, and being dependent on something like Diet Coke cannot be good for your health as much as we wish it could be.

Another issue with sweeteners is that our consumption of unhealthy foods, be it salty or sweet, is much higher than is healthy for us. The tests run on these artificial sweeteners were run with relatively small amounts of them, so it is unknown what a large amount of these chemical sweeteners will do to our bodies in the long run. The consumption of diet sodas was associated with significant increases in the risk for metabolic syndrome and type 2 diabetes, diseases which artificial sweeteners were designed to help prevent in the first place.

It appears that candies, drinks, and other foods labeled as “diet”, “light”, or with “sugar-free” may end up having harmful effects on your eating habits and eventually on your health after all.

Verdict: moderation is key

Like most things in life, artificial sweeteners are most likely safe to consume every once in a while in small amounts. They will not immediately make you inflate like a balloon or cause uncontrollable consumption, but you should not consider them as healthy for you either. These sweeteners are ideal if you are not able to consume cane sugar or if you are trying to change your diet to eventually cut out or decrease your intake of sweetened foods. They can serve as a useful tool to making positive changes to your lifestyle, but keep in mind that it can be harmful if you let yourself get carried away (yes, 5 packets of Splenda in your daily Matcha latte is too much).

If you feel like your sugar cravings are not satisfied, try eating a juicy mango or a bowl of fresh strawberries and remember how tasty (and nutritious) naturally sweet foods are! Just listen to your body and be mindful of what you choose to consume, because you deserve to have a body that is taken care of so that you can dance, squat, and laugh as much as possible and not be hindered by some silly chemicals.

Sources: www.health.com, www.esquire.com, www.health.harvard.edu