Fit skin: Peach and brown sugar facial scrub

When you lead a healthy lifestyle, it not only shows through your body. Your hair, nails and skin also improve a lot from eating right and drinking lots of water (something I personally have a lot of trouble with). Having healthy, radiant skin is sooo important to me. If your skin looks healthy it reflects that you are also healthy on the inside. But, you can always give it a little boost from the outside, by using a facial mask or scrub.

By scrubbing your skin regularly, you remove dead skin cells. These dead skin cells make your skin look dull, so it’s good to get rid of them every once in a while. Depending on your skin type you should scrub once every week/two weeks. If you have oily skin, you might want to stick to once a week. Otherwise once every two weeks is fine. Here’s the recipe for a peach and brown sugar facial scrub, that will leave your skin feeling smooth and looking radiant again.

Jasmine Joyner Blog 11


  • One ripe peach
  • 1/2 tbsp oil (coconut, almond or olive oil)
  • 1/2 tbsp raw organic honey (warm it a little in the microwave so it gets runny)
  • 1-2 tbsp brown sugar (you can use more or less depending on your own preference)


Puree the peach in a blender or foodprocessor. You can add a little water if needed, to get it nice and smooth. Put the peach puree into a bowl and mix in the oil, honey and brown sugar.


Take the mixture onto your fingertips and apply on your face and neck in circular motions. Remember that your goal is to exfoliate the dead skin, so if you feel you need to add some more brown sugar, go for it!

Let the scrub sit on your face for about 5 minutes. Rinse off with warm water and/or a warm washcloth. And voilà! Your skin is ready to shine like never before! (P.S. don’t forget to moisturize afterwards!)

Why you don’t have to be skinny to be a Fit Girl

At Fitgirlcode it’s all about balance and self-compassion. We want to help you feel good in the body that you have been given. The Fit Girls from Fitgirlcode are not necessarily tall, thin girls that all fit into a size 2. A Fit Girl is a happy woman, and happiness is not tied to the size of clothing that you wear. That is why we are going to put some Fit Girls in the spotlight today who go against the stereotypical model body. (Meaning, almost everyone! 😉 ) 

You don’t have to be skinny to be fit

A fit lifestyle means that you are eating healthy and moving enough. The outline of your waist is therefore not that important. If you eat well and regularly, and get a lot of energy from working out (or whatever sport it may be), then you’re a Fit Girl! It’s a shame that many people think that a Fit Girl must be thin and well-trained. A fit lifestyle is after all a life, not an external feature.

Body positivity

It’s time to put the stereotype of thin Fit Girls aside and appreciate our own body. We only got one body so we better be pleased and take care of it, right? It’s so much more important that you feel confident in your skin than trying to fit into the ‘skinny girl’ image of what a ‘Fit Girl’ is meant to look like. If you feel good about what you are eating and are energized by sports, then you will feel confident in your body!

fit girl

Role models

Luckily, we are not only about our journey towards self-compassion. On Instagram you can find enough women who don’t fit into a size 2 but are extremely proud of their body. This is how it should be! For instance, take a look at Fiona Falkner (@fionafalkiner). She once participated in the Australian television show The Biggest Loser and now she’s the one who hosts it! Further, she inspires women to pick up some weights and get fit, but more importantly, she shows us that we can be happy in our own body. Also Jessamyn Stanley (@mynameisjessamyn) has shown us that you don’t have to be thin to be fit! On her Instagram she not only shows awesome yoga poses, she also shows her beautiful body. She shows us that bigger women don’t not have to be ashamed of anything!

Do you want to see more Fit Girls promoting body positivity on your Instagram feed? Then you could also look at @whitneywaythore, @getfitjules, @chicksgetfitdone, or @ladybeastjuju.

A fit lifestyle is not about what your body looks like, but how you feel in it. Don’t focus on the number that’s shown by the scale. Let your Fit Journey depend on how you feel in your own body. Be proud of your body and what you achieved! 

Sources: WeHeartIt (header), Finelinervreter (illustration)

Take a look here for more inspirational Fit Girls to follow on Instagram. Do you want to start your Fit Journey but don’t know how? The Fitgirlcode Guide can help you every step of the way

Want to know more about me? Follow me on Instagram @rooshijwegen

We found it: THE solution against rubbing thighs and other skin chafing horrors!

Summer is just around the corner, and we can finally wear the skirts and dresses we have been hiding in our closet all winter. And that means: we can show off those beautifully toned legs we have been working on as well!  I love the summer because I can wear my favorite outfits; short skirts, dresses, shorts and the cutest tops. However, as much as I love wearing these clothes, I also slightly hate them. In the summer I tend to get a lot of irritated spots on my body due to the heat and friction whenever parts of my body rub against each other, such as with my inner thighs (when wearing dresses) or when my arms rub against my side (when wearing crop tops for example). This is a lot less fun and I’m not alone, as millions of women (and men!) suffer from this, especially during the summer. Young, old, slim build or with a few extra pounds, it does not matter: we all share this problem together. It’s time to do something about it!

Bye-bye discomfort ?

I have tried lots of different methods to solve this skin chafing problem. From wearing shorts under my dress or skirt to using Vaseline or talcum powder. Nothing really worked and me sweating quite a bit in the summer only made things worse. This problem happens to both men and women, but there is finally a solution which will end these horror experiences; Skin Contact Spray by Smoovall. The spray prevents skin irritation caused by friction (woohoo!). It is not only convenient when wearing a skirt or dress in the summer, but also during exercises or when you suffer from skin abrasion in nasty places. This awesome spray acts as an invisible and breathable layer that absorbs the friction and in doing so prevents skin chafing and sores. This is exactly what we have been waiting for!

Spray and go ?

Smoovall is not only very useful, it is also practical. Applying the spray is as easy as using a deodorant spray. The only thing you’ll need to do is afake the canister well prior to use and spray the product evenly on the ‘problem zones’ on your body. Now wait 20-30 second and you’re good to go! Did you think the magic ended here? Oh, no. The spray is completely invisible after it dries, unlike talcum powder or Vaseline, which tend to leave an either matt-white or shiny and oily finish. Also, you don’t even need to worry about your clothes getting stained as the spray doesn’t rub off. If you’re wondering how long the product stays on for, the answer is approximately four hours, depending on how much you’re moving and the weather conditions. Do you require longer protection? Simply shake, shake, shake and spray again to reapply when needed. But does that mean I have to carry it with me? Yes, it does, but due to its cute small size (80ml) it fits into any bag and is super easy to carry! To me, carrying the little canister is much better than having irritated thighs!

Well, I’m convinced, ladies! This product is invisible, easy to carry, does not stick, you can easily apply it without getting your hands dirty and it smells nice. Love it! Do you want to try Smoovall’s Skin Contact Spray yourself? Order it here!

Disclaimer: this article was written in collaboration with Smoovall. That doesn’t mean I’m not sincere, I stand by this article for 100%! 🙂 

skin chafing

The Fitgirlcode Guide

We’re proud to let you know that we are currently working on our second English guide, the Happy Healthy Guide! Our first guide, the Fitgirlcode Guide, did so well that we decided it was time to make another one. Before we introduce you to the Happy Healthy Guide (which is coming soon!), we thought it would be a good idea to remind everyone of what the current Fitgirlcode Guide has to offer and let the ones who havent gotten it yet catch up 😉 

Together with the help of nutrition, fitness and mindfulness experts, we have created an eight-week guide that gives you the tools to make the best choices for your body and mind so that you can achieve your goals and unlock your personal code to a healthy lifestyle.


  • 8-week workout schedule (no gym equipment)
  • 8-week eating plan with shopping lists
  • 8-week mindfulness program
  • Mindfulness audio exercises
  • Happiness Journal to track your progress
  • More than 80 easy and delicious recipes

fitgirlcode guide


You can find so many ebooks on the internet about how to live a healthy lifestyle. Some are free and others cost you a fortune, but none of them are like ours. Since the launch of Fitgirlcode in 2014, we have listened to all of your questions and problems, and from this we have created a guide that fits into your busy schedule and allows you to fully enjoy your life! Our guide is a good way to kick-start your healthy lifestyle. But, what happens after you complete the guide? During those eight weeks, you will learn that healthy living is mainly about making the right choices. When you finish the guide, you will have enough knowledge to continue this new way of life on their own.

fitgirlcode guide

By this point we know how to maintain a healthy lifestyle and we really want to share that knowledge with you! We will explain to you why you should never trust the scale and the importance of Before and After photos. In the guide you will also find full-body workout schedules with workouts for advanced Fit Girls and Fit Girls who are just starting out.

In the guide you can also find complete and balanced food schedules. These schedules are created based on macro- and micronutrients. What the heck are those, you ask? You will learn all about it in the guide 😉 When designing the schedules we didn’t want to include any difficult, hard to find ingredients either. We know you all lead busy lives!

Last but not least: the mindfulness part. Through mindfulness exercises you will learn to manage stressful situations. Eventually, you will find out the effects of your new lifestyle on your mind. Inner change is perhaps even more important than external changes! For eight weeks, you will be accompanied by exercises that will give you support and a helping hand in dealing with many different situations.


Being happy and healthy is not only determined by your appearance. With the Happiness Journal you can measure and track how you have been feeling. The bottom line is that you should be honest with yourself – even if you have experienced some not-so-Fit-Girl moments. It’s impossible for everything to be perfect, and that’s okay.

fitgirlcode guide


You can download the Fitgirlcode Guide right now and have it immediately. We challenge you to join our fit journey. Maybe you know someone else who always says she wants to be fit and healthy but doesn’t know where to start. Invite her to join too! Even better, start the challenge together!

Join the 65,000 women in our community #FITGIRLCODE and encourage each other to be the fittest version of yourself by using the hashtag #FITGIRLCODEGUIDE on Instagram. Put on your finest sports outfit, drag our BFFF with you to the gym and start your own Fit Journey

Tips against hay fever

Unfortunately, hay fever season has started again. A large part of the population is snotty, constantly coughing, sneezing, and going through life with tingling and irritated eyes. In addition to anti-hay fever pills, there are a couple of other ways you can reduce the symptoms of hay fever. They wont help you get rid of it completely but these tips will make the spring and summer months a little more bearable and sneeze-free. Fingers crossed!

Find out what exactly you’re allergic to

By knowing which exact pollen you are allergic to, you can keep an eye on what days you are most affected by it. This way, you can start on time with taking your medicine. This can be monitored through paying attention to bloom periods but there are also a lot of useful apps and websites that show what pollen are most likely to be present in the air during the day and in the region. To find out what pollen has the biggest effect on you, you could also do an allergy test at your general practitioner.

Go outside at the ‘right times’

In the morning and after rain has fallen, there are relatively fewer amount of pollen in the air. Do you want to go out for groceries or a walk in the park? Plan your these activities at a time where your hay fever wont play up as much. Also, think about where you’re going. For some outdoor activities it is better to stay in town rather than go to the suburbs or a foresty area with lots of grass and pollen.

Keep your bedroom pollen-free

Because pollen is in the air, it blows everywhere and can also come on your clothes and hair. Try to keep your bedroom as pollen-free as possible by throwing your clothes right in the laundry basket and brushing your hair before going to sleep. This reduces the chance of them going onto your pillow, where you have to lay in pollen all night. Taking a shower before going to bed reduces the chance even more. Alternatively, you can place a (special anti-pollen) screen in front of the windows of your house and regularly vacuum the place.

Don’t rub your eyes

Of course, it’s an incredibly satisfying feeling to rub your eyes after all that irritation and itchiness. But, don’t do it! Yes, it will lighten up the itchy feeling but only for about 5 seconds and then it starts all over again. In fact, it may even cause the itchiness to get worse. This is because you are rubbing all the pollen on your hand into your eye. Can you really not take the itching anymore? Then use a wet washcloth to place it on your eyes and get some relief.

Protect your face

If you’re going outside all day anyways, there are a few tips to protect your face from pollen as much as possible. For instance, you can wear sunglasses to protect your eyes as much as possible. The best thing is to go for a pair with a large frame. You can also smear some Vaseline under your nose. The pollen will stick to the Vaseline and will not end up in your nose or airways.

Don’t let pollen enter your home

There are a couple of tricks to keep your home as pollen-free as possible. For example, if you have pets, make sure to brush and wash them regularly, especially when they go outside. Dogs love to roll around in that freshly mowed grass, but if they sleep close to you in the evening, you are in for a bad night. Also, make sure not to dry your laundry outside due to the pollen that can easily stick to the wet fabric. In addition, it is a good idea not to buy any flowers during the hay fever period (unless you are sure that you are not allergic to that particular plant).

Do you have any tips against hay fever? Share them with us in the comments so others can benefit from it too!

These are the nicest (and most delicious) hotspots in Los Angeles!

If you follow me on Instagram, you have probably seen some posts pop up of my time in Los Angeles three weeks go! Together with my friend Emilie Sobels from Hashtag Workspace, I attended the Girl Boss Rally, an incredibly inspiring and amazing event where you get presented with all kinds of tips, tricks, presentations, motivation and meet & greets for a whole week. During my trip to L.A., I made a good attempt to visit 100 hotspots within a week. From the most Instagram-worthy settings to the tastiest lunchrooms, I wanted to see it all. Unfortunately, I did not get to see those 100 places within a week, but what I have seen I will gladly share with you! Below is a list of my favorite hotspots in Los Angeles so far. 

Flying with WOW Air

Yes, I’m starting off the list with an airline company rather than a hotspot. But, I wanted to share this great flying experience with you as well!  Do you want fly across the ocean in a cheap and comfortable way? Then I can definitely recommend Wow Air. This Icelandic airline flies from several European cities (such as Amsterdam and Brussels) to a lot of big cities in North America! Including Los Angeles, New York and San Francisco, as well as Montreal and Toronto. With only one short stopover in Reykjavik, you are on the other side of the ocean within a couple of hours. You can choose how fancy you want your flight to be with different tickets, but with a standard ticket you’re in Los Angeles for only €169.99. It’s great!

hotspots in Los Angeles

hotspots in Los Angeles

hotspots in Los Angeles

Pali hotel

Normally I’m not a huge fan of hotels when it comes to food hotspots, as it is often a bit disappointing. Lucky for us, in L.A. this is not the case as Pali Hotel surprised us enormously! During the conference in Downtown L.A. this is the hotel we stayed at. After the Girl Boss Rally we were so exhausted (hi jetlag!) that we had no energy left to look for a hotspot to eat dinner at. We decided to go to the cute restaurant on the ground floor. And this was not a bad choice because we were presented with delicious kale salad, crispy chicken and the tastiest shrimp with rice. The hotel can truly call itself a food hotspot, because just like all the food in L.A., these dishes were delicious!

Pali Hotel, 7950 Melrose Ave, Los Angeles

hotspots in Los Angeles

hotspots in Los Angeles

Alfred Tea Room

I had come across the mugs of Alfred Tea Room in many Instagram profiles, so as true tea lover I had to stop by and see what the place was really like. The café was to the finest details consistent of branding, something you see quite a lot across L.A. The tea was truly delicious and I could not resist to buy a ‘tea yes, you maybe’ mug. I was even planning to stay at the café for lunch, but unfortunately they had nothing more than banana bread. They did advise us to go to Croft, which was a nice place down the alley.

Alfred Tea Room, 705 N Alfred St, Los Angeles

hotspots in Los Angeles

Croft Alley

At L.A.’s famous Melrose Place, you can find this tiny restaurant that is perfect for lunch. It takes a little while to find it, but it’s definitely worth it! The lunch was delicious, but the dessert especially was amazing. I don’t know what they had done with those bananas, but they were really tasty!

Croft Alley, 8428 Melrose Place, Los Angeles 

hotspots in Los Angeles

hotspots in Los Angeles

The Butcher’s Daughter

Confession: I could have visited more hotspots if I hadn’t been to The Butcher’s Daughter three times. But, I saw so many delicious foods on the menu that one visit simply wasn’t enough. You cannot miss out on this restaurant if you go to Los Angeles! The place is Instagram-heaven, because literally everything – from the napkins to the toilet – is Instagram-worthy. It’s a must to visit.

The Butcher’s Daughter, 1205 Abbot Kinney Blvd, Venice

hotspots in Los Angeles

hotspots in Los Angeles

Malibu Farm

If you’ve rented a car (recommended!), you can easily travel from Venice to one of the beaches that L.A. has to offer. A shop assistent advised us to go to Malibu Farm. She promised us the best lunch on a pier by the sea. When we arrived, it sadly turned out that the pier was being remodeled, but we were able go to the bar area by the coast. And the shop assistent was right, we had eaten some delicious meals! The menu of Malibu Farm makes the heart of a Fit Girl skip a beat. Just image: delicious salads, zucchini pizzas and desserts that are such guilty pleasures that you would never save them in your MyFitnessPal app. Also, the view is just mesmerizing – as you can see in my vlog, you can see some pretty special people walking over the pier.

Malibu Farm, 23000 Pacific Coast Hwy, Malibu

hotspots in Los Angeles

hotspots in Los Angeles

Hotel Erwin

Another hotel on the hotspot list! Do you want to see a lot of Venice while still relaxing in the sun? Then, at the end of the day, go out for a drink at Hotel Erwin. The roof terrace gives you a beautiful outlook on the coast. We watched the sunset by snuggling up under a blanket with a glass of wine and a plate full of mini burgers. Hotel Erwin is highly recommended!

Hotel Erwin, 1697 Pacific Ave, Venice

hotspots in Los Angeles


If there is one thing I like to do when I’m abroad, it’s going to the supermarket. You come across many locals and can often buy brands and products that you have never heard of or seen before. Erewhon is the place to go to! Everything in the supermarket is so perfectly styled and it simply meets Los Angeles expectations. If you’re struggling with types of OCD then you will love the beautifully placed piles of fruits and vegetables 😉

Erewhon, 7660 Beverly Blvd A, Los Angeles

Do you want to see more of my adventures in L.A., such as attending the Girl Boss Rally? Then take a look at my vlog below!

Honey facial masks for every skin type

Recently, we posted about how honey, and other natural (food) products, are great for your hair. But, honey can also do wonders to your skin! Actually, many daily skin-care products contain honey and here are just some of the reasons why:

  • Honey is a great anti-aging agent since it is full of antioxidants and it protects your skin from harmful UV, which is perfect for the summer season!
  • Honey absorbs skin impurities, making it an ideal cleansing agent.
  • Honey is naturally antibacterial, so it’s great for acne treatment and prevention.

Pretty great benefits so far! I also love that I don’t necessarily need to rely on expensive skin-care products to take care of my skin. Here are four different mask for various skin types. Let’s give it a try!

Honey facial mask for oily acne-prone skin

  •  3 teaspoons of honey
  • ½ teaspoon of cinnamon

Mix these two ingredients together and apply while letting it sit for 15-30 minutes. Cinnamon has antibacterial properties which is also great against acne. However be careful if your skin is very sensitive, cinnamon can sometimes irritate your skin, so you might want to try a patch test on the back of your hand first.

Honey facial mask for sensitive skin

  • 2 teaspoons of honey
  • 1 teaspoon of aloe vera gel

Mix both ingredients together and apply it on your face for 10-20 minutes. Aloe vera gel will help with inflammations and calm your skin. I usually apply these masks when I am studying or working on my computer before going to sleep, the next morning my skin feels great!

Honey facial mask for dry skin

  • 1 teaspoon mashed avocado
  • 1 teaspoon plain whole milk yogurt
  • 1 teaspoon of honey

For this mask mix all ingredients in a bowl until it becomes a smooth cream. Spread the mixture and leave the mask on your face for 20-30 minutes before washing it off with lukewarm water. This mask left my skin feeling silky, supple and soft!

Honey facial mask for scars and dark spots 

  • 2 teaspoons of honey
  • ½ teaspoon lemon juice

Mix both ingredient together and apply the mixture to your face for 20-30 minutes.  The lemon juice works as an astringent juice, it exfoliates your skin, it cleans out impurities by drying out excess of sebum and it brightens dark sport on your skin. You can apply this honey mask twice a week and soon you will start seeing nice results!

Honey, are you ready for some flawless skin? Have a try with these masks and let us know what you think! 

Natural products for your hair

Many of us spend quite a bit of money when it comes to beauty products, such as face creams, body lotions and more. But, not many of us stand to think about our hair and the shampoos we use. The majority of shampoo products contain chemicals that are damaging to your hair. This is where we turn to nature! Here is a list of 6 natural hair products that you could use to make your hair look as good as new. 

natural hair products

Lemon: Itchy scalp

Do you have an itchy scalp which has been annoying you for ages? Try out a self-made lemon mask! Mix 2 tablespoons of lemon juice with 2 tablespoons of olive oil as well as water. Gently massage the mixture into your scalp and let it sit for 20 minutes. Rinse it in the shower and wash your hair with your regular shampoo.

Honey: Dry hair

Been spending too much time in the sun or have you almost killed your hair with that flat iron? Honey is a great way to capture moisture in your hair. Take approximately a cup of honey and apply it to your hair. Make sure you’re hair is damp so the honey can spread easier. If the honey is still too thick, you’re free to add a tablespoon or two of olive or melted coconut oil. For the desperate ones out there, you can even add a yolk of an egg to the mixture to restore the keratin in your hair.

Avocado: Frizzy hair

Oh god. You get out of the shower and before you know it your hair is a big and messy fluff ball. What do you do? You get yourself an avocado and mash it into a paste. To the paste you add an egg yolk or a bit of mayonnaise to make it smoother and easier to apply. This mask can be applied every 2 weeks. Bye-bye frizzy hair ?

Bananas: Shiny hair

This sh*t is bananas, B-A-N-A-N-A-S (sing it like Gwen). Bananas are a great way to make your hair look silky and make it shine. Mush one banana and mix it together with 1/4 cup of olive oil and an egg. Let the mixture sit in your hair for 20 minutes and wash it out with shampoo.

Coconut oil: Conditioning

Being rich in vitamin E, vitamin K and iron, coconut oil is a great way to deep-condition your hair every once in a while. Take roughly 1/4 of a tablespoon, or 1/2 for really long hair, and let it soften in your palms. Apply the oil to your hair and scalp and let it sit for 1-2 hours or leave it in overnight. Wash your hair with shampoo after the treatment to get the oil out. Did you know that coconut may even help to reduce dandruff? Well, now you do 😉

Eggs: Oily & dry hair (yes, both!)

Eggs are a great product for all hair types out there. For the ones with oily hair, separate the egg whites from the yolk and apply about 1/2 a cup of the whites to clean, damp hair. If there is not enough mixture for your long hair, you’re free to use more of it as long as it covers all the hair. Leave the egg in for 20 minutes and rinse it out with cold water. Afterwards, shampoo your hair as normal. You may also only use the yolk of the egg to moisturize dry hair. For normal hair, the entire egg can be used as a conditioner!

These are common, everyday products that the majority of us have in the house. Go to the kitchen and take a pick! 😉 

Take a look at these inspirational sources for more natural hair products and their uses: Live Strong and Woman’s Day.

6 things you should avoid if you have trouble falling or staying asleep

Sleep is so important for our bodies. Not only does it has an impact on our appearance (not sleeping enough could make you gain weight or feel bloated!), it also has an impact on our health. That’s why it is very important to make sure we get enough zzz’s at night. But what if you can’t fall asleep at night even if you feel tired or can’t stay asleep for the whole night? From my own experience I can tell you this sucks! So I decided to do some research as to how to prevent this from happening.

Do you know that Coldplay song which says “when you are so tired but you can’t sleep. Could it be worse?” Well I have just one thing to say about it. No Coldplay, it could not be worse! Honestly there is nothing worse than feeling tired and still not be able to fall asleep. Or waking up in the middle of the night and just not being able to fall back asleep until 5 minutes before your alarm goes off ?. I know how much this sucks, but don’t worry there are some things you can do to make things better. Or better said, there are 6 things you should avoid before you go to bed if you have trouble falling or staying asleep at night.

6 things you should avoid before bed if you have trouble falling asleep:

1) Staring at a screen

Are you one of those persons who uses their smartphone, laptop, or watch TV in bed? These habits, as harmless as they might seem, could cost you a good night of sleep. The blue lights these devices emit, stimulate the brain, making it harder for it to understand that it’s time to sleep and send the sleepy signals to your body. If you want to  watch your favorite series before going to sleep, better do it on the couch my darling! As for smartphones, ban them from your bed as well if you want your chances of falling asleep to increase.

2) Eating greasy food or high-in-fat foods

Not only are greasy, heavy-fat foods bad for your health in countless ways, they also make you sleep worse at night. These type of foods make your stomach work overtime to digest all the food, which causes discomfort, which in turn makes falling asleep difficult.  So no more fries, chips, icecream or cookies before going to bed. Remember there are so many healthy options for you to choose instead of eating junk food.

3) Working late

If you have a big meeting in the morning or a project due soon, then it’s probably smart to schedule some time after dinner and work on it. Just make sure you put things away and ease your mind at least 1 hour before going to bed. This will give your brain a break and you will go to sleep with a calm feeling. If you don’t give your brain the time to relax, you will end up going to bed anxious and won’t be able to fall asleep.

4) Doing intense exercise

We all know that exercising regularly is the key to a healthy life and a good night of sleep. But hitting the gym or going for a run just before bedtime is not the best idea! Exercise gives you energy, increaser your heart rate and makes you hungry afterwards. The best is to be done with your workout 2 to 3 hours before you go to bed. By then, you’ve already eaten, showered, relaxed and are ready to go to sleep.

5) Getting emotional or upset

In order to be able to fall asleep and stay asleep, you need to feel relaxed when you go to bed. Fighting with your sister, bestie, or boyfriend, or watching a disturbing movie won’t really help on the road to relaxation. Keep that in mind next time you want to watch American Horror Story just before you go to bed. 😉

6) Drinking caffeine

Although this one is as obvious as they come, it is worth talking about it! The caffeine in coffee, tea and even chocolate work as a stimulant that can keep you up longer than you would expect. How much caffeine and how sensitive you are towards differs per person. But if you want to increase your chances of falling asleep and staying asleep longer, you should avoid drinking these type of drinks. Ideally your last coffee should be around 2 pm. After all, who feels sleepy after that time?

I hope you, just as me, will avoid doing these 6 things before going to sleep from now on. Good luck!


It’s a new season of the year and that means one thing… Jogha has launched its newest collection – The Infinity Collection TODAY!  

Drop everything you are doing because we have the best news ever. Jogha’s newest collection is finally here! Yes you read that right.The long wait came to an end and you can finally get your hands on The Infinity Collection.

We say this all the time, but this collection really is the best collection so far. We are completely proud and in love with our 4 gorgeous new prints. From more vibrant prints like Scarlet haze to sweet looking feminine ones like Rose Crystal. This collection has something for every type of Fit Girl out there! I mean, just look at how gorgeous and special each print is!

Rose Crystal

Onyx Jungle

Marble Desert

Scarlet Haze

For those outside of The Netherlands, worry not. Jogha ships their products worldwide. ? The only continent they haven’t hit is Antarctica, so.. Fit Girls living in Antarctica, this is your chance to be the first!

Are you as excited as we are about this collection ?? After seeing the first items, are you thinking yes, I could use a new pair of tights? Are you ready to give your fit lifestyle a new awesome kickstart? Then shop your new outfit online. Happy shopping!

#FollowFriday: Inspirational women you need to follow on Instagram

Because we all need some inspiration sometimes and we have come across so many inspirational girls on Instagram throughout the years, we decided to create these new #FollowFriday posts. Every Friday, we write a blogpost about the amazing women you should follow.

Today I would like to introduce you to Lou, also known as @_loufit on Instagram. This French girl really has a love for fitness, healthy, delicious food and Disney 😀 Her Instagram account is definitely unique and one you should not miss. If you follow her, she’ll keep your Instagram feed looking fun with pictures of her cat, her super cool flexible yoga poses, her gorgeous workout outfits and Stitch! Make sure you follow her to get your dose of daily inspiration.








Are you as obsessed with this outfit as we are ?? Great news! You can get your own at Jogha with up to 50% discount!





There are so many women out there that inspire us on the daily, so stay tuned for our weekly #FollowFriday! And do you want to share your girl crushes with us, drop us a comment and we will feature them!

8 Irritating things that men do in the gym

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

1. They make a huge mess

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

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

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

3. Egos. Egos everywhere.

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

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

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

5.  The cocky conversations that never seem to end

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

6. Those way-too-tight gym shorts

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

7. Looking too long at themselves in the mirror

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

8. Grunting, swearing, screaming…

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

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

We spend so little time exercising

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

Netflix > Fitness

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

Reebok 25,915 days

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

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


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

The only sun burn hacks you need to know this summer

Summer has finallyyyy arrived! I noticed that I started getting a tan a few days ago and I couldn’t be happier! I think I can speak for most of us when I say it feels like I’ve been waiting forever for better weather.. But before you pull out your shorts, tank tops, sundresses and shades, be sure to do everything in your power to avoid getting burnt. Here are the essential sun burn hacks to prevent you from getting burnt and also the tips on how to take care of it if it ever happens!

Preventing Sunburn

  • Sunscreen

I know, I know, this one may seem pretty obvious, but you won’t be able to guess just how many people actually forget their sun screen during summer. When you’re choosing your sunscreen, go for SPF 15 or higher and ones that have the ingredients ecamsule, avobenzone,oxybenzone, titanium dioxide, sulisobenzone, or zinc oxide. These ingredients contribute to blocking out the UVA rays.

  • Eat your greens

sun burn hacks

Via: LaTour

A large amount of antioxidants can be found in plants. You also find this in sunscreen. Coincidence? I think not! Antioxidants work to boost our body’s natural defense against harmful rays. Fresh herbs like parsley, basil, sage, and rosemary are filled with the stuff. Vegetables like broccoli, cauliflower and kale are also good sources of antioxidants. By eating the foods that are high in antioxidants, we get just a bit better at avoiding that sun burn!

  • Take in more Vitamin D

When you get enough Vitamin D, when you tan for example, your body starts to produce melanin to act as a sort of protective layer against further exposure. This protective shield is what you’ll want to help protect you against sun burn. Take Vitamin D supplements so that your body starts producing Melanin faster so that you can spend more time in the sun without worrying about sunburn.

Treating it fast

  • Aloe Vera ice cubes

sun burn hacks

Via: Barefoot Wine

This is a great herbal remedy for when you get sun burn. Think ahead, and take pure Aloe Vera and freeze it overnight in your ice tray. Then, all you have to do when you get sun burnt, is pull out a cube and rub it on your burns. The Aloe Vera alone will help to heal your skin, while the icy coolness will give you immediate relief!

  • Soak a towel in apple cider vinegar

Some people seriously swear by the use of vinegar to treat sunburns, so I had to include in in this list of sun burn hacks. I can’t tell you how, or why, but only that it works to help to heal your skin and inflamed tissue, and prevent your skin from peeling even more. Wet  a wash cloth with cold water and  then splash some apple cider vinegar to it. Apply the cloth to your sun burned skin and let the magic happen.

  • Use natural yogurt

sun burn hacks

via: tandoor food

Natural yogurt contains a huge amount of enzymes and probiotics that work to help heal your skin. So once you suffer from sun burn, applying natural yogurt to the spots will help you to recover. Let the yogurt sit on your skin for about 5 minutes until you start to feel relief, and then wash it off with cool water.

Use these sun burn hacks and you’ll be set for summer! Do you have any other tips you want to share? Let me know in the comments section! 🙂  

Sources: Everyday RootsAscend DermatologyGreatistExaminerWellness Mama

4 need to know tips to maximize your nap

Being a Fit Girl is tiring work. Between working out, preparing tasty meals, motivating your friends to get moving and being all-round awesome, a Fit Girl has to get her energy from somewhere! If you really need an excuse to take a moment for some shut eye, here are 4 reasons to take a nap and a chance for you to learn how the different types of naps may affect you.

The Power nap – 15 to 20 minutes

Taking a nap for this length of time has been found to improve the feeling of alertness, mental performance and reaction times. Even during the busiest of days, you can afford to take a nap for 15 to 20 minutes especially when will continue to feel the benefits for up to 3 hours later, without affecting your sleep later that night.

The Restoration nap – 30 minute

When you sleep for this length of time, it’s likely that you’ll wake up feeling a little bit groggy. This isn’t ideal, but still worth it. If you got as little as two hours of sleep the night before, a nap for 30 minutes could restore your body to normality and compensate for the chemical imbalances caused by a really poor sleep!

The Memory nap – 60 minutes

Sleeping between 45 and 60 minutes is enough time to enjoy some slow wave sleep, which is the deepest kind of sleep when you start to dream. This is when your brain is also able to organize facts, faces and names and store them, improving you ability to retrieve them from your memory in the future.

The Creative full cycle nap – 90 minutes

Our body takes on different cycles as we sleep somewhere between 90 and 120 minutes. A nap which lasts the full length of one cycle allows you to go through all of the stages and gets the most benefits without that weird disorientated feeling when you wake up. If you have the time to take this length of nap make sure to time it earlier on in the day so that it doesn’t have an impact on your sleep that night.

Between 1pm and 3pm is the ideal time to take a nap and also around that time when you get the afternoon slump. So instead of reaching for the cup of coffee to keep your eyes open in the middle of the day, settle yourself down in a quiet place and have a nap! Go on, your body will thank you!

Roos tests the magic Physiclo leggings

Attention ladies! There is a brand new sports brand in the market that I’m going to tell you about today. And trust me, you want to know everything about this one. What if I told you that these sports leggings cause you to burn more calories than usual? I bet that got your attention, huh?


Okay, I can understand that a concept like this may sound too good to be true. I mean, a pair of sports leggings that ensures that you lose weight faster sounds like a bit of an urban legend. But, that couldn’t be further from the truth, because the Physiclo leggings are specially built to make your workouts more difficult so that you have to push yourself harder to complete them.  


When I was first asked if I wanted to be sent a pair of these leggings so that I could test them out, of course I couldn’t say no to that. It’s simple: if I hear that a pair of sports leggings can make my daily workouts harder, I want to get to the bottom of it.

The concept is not rocket science, and that’s why I want to shortly explain it: the leggings by Physiclo combine resistance bands with athletic wear. You no longer need to walk with a resistance band when you feel like doing something extra in your workout, because simply wearing the Physiclo leggings already takes care of that for you. The panels that are incorporated into the leggings make literally every movement harder. Even taking a walk around your neighborhood will be more challenging than normal.


The looks

It’s, of course, amazing that all your workouts are even more effective with this legging, but if it was ugly as f*ck, I honestly wouldn’t want to wear it. While comfort is very important, I also want to feel good and confident about what I’m wearing when I go to workout. These leggings only come in a handful of colors, but the variation that they do have all looks very good. Simple, but beautiful, I love it! I chose the full length grey and black version in size S. The sizes run a bit small, but I didn’t have an issue with it. Because I’m a size between S and M, it fit me perfectly.

When it arrived a week later and I checked it out, I actually had to gulp. Because woah, this is anything but a normal pair of sports leggings. Even though you don’t see it initially, you get the feeling that you’re building extra muscle definition in your legs. I Whatsapped my friends immediately after to let them see how much my quads had grown in one hour, haha!




Physiclo states that when you wear one of their leggings during your workout, you burn up to 14% more calories than without it. On top of that, your muscles are triggered 23% more. Logically, that means that you can workout for a shorter period, and get the same results. Super efficient!

Of course, I had to test out this assertion. I walked into the gym somewhat nervously – would people notice the ‘bulkyness’? I did my regular leg day and, I swear, after just 10 minutes I was sweating way more than usual. Even though you’re still incredibly flexible in these leggings, the job of doing certain exercises just takes way more effort out of you. It’s perfectly suited for runners, so I chose to go run and see how it is. And wow, that was just so tough. My heart rate skyrocketed within 5 minutes. I have the feeling that when you wear the Physiclo leggings, you need to start from scratch building back up your strength and endurance. I find it awesome, because it provides that extra challenge!

They do advise you, though, not to wear these leggings for more than 2 hours. After that, your legs really deserve some rest. And trust me, that’s what you’ll want too. 😉

Have these leggings sparked your curiosity and interest? Then we have a super awesome deal for you! Use the code ‘FITGIRLCODE’ (all capitals), and get 20% discount on the whole assortment. Take a look at the website! The code is valid from today up to June 7th, so don’t wait till it’s too late! 

Free Jogha Girl bag with every order!

Heeyaa Fit Girls and fashion lovers! Are you all ready for a new sports outfit? Do you want to grow your already impressive collection? Or are you just in the mood to treat yourself a bit? Then this is the perfect moment to get it done, and bring home the new Jogha collection! From today onward, you can get a one of a kind Jogha Girl bag with every order. Completely free. Don’t wait too long, because once they’re gone, they won’t be restocked! 

Jogha presents: The Supernova Collection

Have you already seen The Supernova Collection? Our stylish sister Jogha has come out with four new prints that will kick start your workouts! Whether you love working out in basics, or want to shine in an eye-catching outfit, the choice is yours.  My favorite? The Fierce Active Leggings! The stitching emphasizes your natural shape and stays in place thanks to the high waistband. Super handy if you’re busy squatting in the weight room!


free jogha girl bag


So. Are you in for a new active wear outfit?  Would you like to catch the eye of everyone when you walk into the gym? Do you simply want to spoil yourself? Then order your favorite Jogha item, and don’t miss out the chance to get the free Jogha Girl bag along with it! (while supplies last)

Jogha Presents: The Supernova Collection ★★★

Stop whatever you’re doing. Cancel your plans to meet up with the girls for dinner and invite them over instead. Let them know to bring their laptops/tablets/smartphones because.. The Supernova Collection is now online and shopping is always fun with friends 😉 ! Our baby is fi-na-lly ready to rumble, and you can NOW put it in your shopping bag.

Jogha is back with a brand new Spring/Summer collection, that is fiercer and more expressive than ever before. Curious about the prints? Head on over to the webshop, or see them in person between 26th April and 1 May at the Pop Up Shop in Amsterdam!

You are the Supernova

We know exactly how tough it is to achieve your fitness goals! It’s an uphill battle that requires you to fight, fight, and fight some more… and that’s all the more reason for you to show off how far you’ve come. Don’t be afraid to stand out, and let the world see those gains! That’s what this collection is about, an ode to all the powerful women. The four prints: Fierce, Impulsive, Radiant and Reckless motivate Fit Girls all over town to push their hardest. From eccentric designs to the strong basics, The Supernova Collection has items suitable for all the different kinds of sport chicks out there. Check out which items are your taste, and get ready to kick some ass!

The Supernova Collection

The Supernova Collection

The Supernova Collection

The Supernova Collection

The Supernova Collection

Supernova Collection

The Supernova Collection ft. Jogha Pop Up Shop

Already spotted an item that drives you wild? Then don’t miss out the chance to browse the collection in real life, try them out, and of course, take them home with you! From 26th April to 1st May, there will be a Pop Up Shop in the heart of Amsterdam (Huidenstraat 13). There you can get The Supernova Collection along with items from the older collections (with up to 70% off). Another bonus: If your order is above 150,- then you get the chance to go home with a super stocked goodie bag!

For those outside of The Netherlands, worry not. Jogha ships their products worldwide. 😉  The only continent they haven’t hit is Antarctica, so.. Fit Girls living in Antarctica, this is your chance to be the first!

So, are you ready for your new Spring/Summer sport outfit? After seeing the first items, are you thinking yes, I could use a new pair of tights? Are you ready to give your fit life style a nice kick start?! Then surf the Jogha site, or come meet us at the Pop Up Shop (Opening Times: Tues, Wed, Fri till Sun 09:00-19:00, Thurs 9:00-21:00)! Happy shopping!

Big brands are getting more health conscious

Over the past 5 years or so, I’ve noticed that there has been a shift to how I approach food. It’s most likely the environment, but I remember when I had no clue what processed foods were, or why there was an issue with eating fast food besides the ‘it’ll make you fat’ argument.

Fast forward to now, I am more knowledgeable on how a lot of the food we eat is produced, and also surrounded by a lot of health conscious people. Perhaps it’s a just a trend, or maybe a long-term shift in consumer interests, but what I do know is that it’s catching on quickly, and big brands are listening.

Health Conscious Consumers

Consumers are following all kinds of diets to ensure they are healthy or that they are being the most ethical they can be. Some people avoid gluten or dairy, while others go for vegetarian or vegan diets. For some, the danger lies in genetically modified food and artificial sweeteners, pushing them to eat as close to nature as possible. The list can really go on and on about the many ways today’s consumers are becoming more health conscious.

It seems like businesses have been noticing the trends in society, and there are shifts in what they are supplying nowadays. Restaurants have lighter options, gluten-free options and vegan friendly meals available on their menus. Groceries are labeling their foods so you see exactly what is GMO and what is produced in a non-processed way. And there are specialty organic or vegan stores and restaurants popping up everywhere catering specifically to those diets. Here are a few other solid examples of how the big brands are getting more health conscious.


The popular coffee-shop chain Starbucks have been supportive of treating animals in a humane manner since 2014 and plan to go cage-free by 2020.  They’ve also introduced coconut milk as a dairy alternative, alongside soy milk. In late 2015, representatives of the chain stated that they have started testing out different vegan (plant-based) food options to make available for customers in the near future.

Kraft Heinz

I remember always having Kraft’s Mac & Cheese in the pantry at my house growing up. I ate it a lot without putting much thought into it. But during April last year, Kraft decided to respond to the feedback from their customers, and they pledged to remove all the artificial flavors, dyes and preservatives from their macaroni and cheese. The new artificial free recipe has been on the shelves since December 2015 – and over 50 million boxes sold – yet it was only this March when the company publicly announced the change, that people noticed. This just shows that you don’t need to sacrifice taste for health; people can’t even tell the difference!


This one is a bit of a touchy subject, since we’ve already covered what happens to your body one hour after drinking a Coke. But the changes they make now, may just be another step toward a soda that doesn’t affect your body like it currently does. Back in 2014, Coca-Cola Life was launched as a soda with fewer calories and less sugar, since they blend together extracts from the stevia plant with the sugar. Coming up this April, they’ll be launching a new version of Coca-Cola Life that has even more stevia plant extract, causing it to contain 45% less sugar and fewer calories when compared to competitors.

You can’t deny the changes that are happening in the food and drink industry. Every flipped recipe or addition of new menu options, points to customers truly being the kings. People are creating unique diets that are healthier, and more ethical for themselves. Big names in the food industry have no choice but to adapt to this; ensuring that there is a wide variety of good food available to choose from. 

Sources: Huffington Post, Handshake, Coca-Cola and Quartz

Why the A4 waist challenge is ridiculous

It feels like every few months, there’s always a new ‘fitness’ related challenge or trend taking center stage. Just last year, it was the ridiculous belly button challenge, and now? It’s the A4 waist challenge. Apparently, the newest way to decide if you’ve got the ideal body is to hold up a piece of paper against your waist. Makes sense, doesn’t it? 

The challenge started in China and was mostly present on the popular social media site Weibo from around February. Women are asked to take a selfie of them standing and holding an A4 paper (8.3 inches) in front of their waists. If your waist is smaller than the width of the paper, you’ve passed the test. Who needs to check BMI and body fat percentages, when we’ve got this test?

The challenge has of course gone viral, but thankfully, a great deal of it is negative. If you search the tag on Instagram, there are hundreds of pictures already up. On one hand, you’ve got the posts of girls actually participating in the challenge.

If you’ve got a naturally thin waist, kudos to you! If you’ve got anything else, you deserve the same cheer. It doesn’t matter what size your waist is, as long as you are healthy and happy.

Women come in all different shapes and sizes. No challenge out there, not the thigh gap challenge, or the belly button challenge or this A4 waist challenge comes even close to indicating anything worth knowing. This trend is trash, just like all other internet trends because they push this idea of the ‘perfect body’. Newsflash: there is none!