how to deal with a jetlag

Last eight years I’ve stayed in Mexico during Christmas time, because my little sister lived there. A great excuse to fly to the sun! And these trips were great, don’t get me wrong, but when I spent 12 hours in a plane, the jetlag in the following week was killing me. Especially when I went from west (Mexico) to east (The Netherlands). So that’s what I’d like to talk about today!

JETLAGS ARE HELL

The thing is, jetlags are really worse when you get from west to east. I knew it! I always knew, but science never got my back. Until now. The New York Times recently published a research that state jetlags are worse when flying from east to west. But the key question is: what to do when you’re struggling with a jetlag? I’ve got four tips for you.

1. POWERNAPPING

Sleeping is the worst thing you can do when you’ve just arrived at your destination. Because duh, you have to get used to the new time frame you’re in. A solution when you are feeling really tired, is the powernap. But it is tricky! You know the feeling right, when you’ve just napped a bit and feel ten times worse than before sleeping. Nobody enjoys this. When your powernap is too short, you won’t feel energized. The best is a powernap somewhere between 20 minutes and 2 hours. But don’t forget to set an alarm, because chances are you’re falling asleep and will wake up when everyone else (like, the entire population) on your destination is fast asleep. And that is not what you signed up for, because you want to get along with their schedule as soon as possible.

2. DON’T MAKE SOME AMBITIOUS PLANNING

This is the most important thing to me. The other day, I went to Argentina for work to record a new television program. This meant we had to work right when we got there. After fourteen hours(!) on board of a plane, nobody can function like normal human being. So we had scheduled our arrival day as a resting day. When we got to the hotel, we didn’t feel like sleeping anymore. So I just focused on getting some rest, and scrolled through my social media feed to clear my head a bit. This way I got the energy I needed for the following work days.

3. DON’T FORCE ANYTHING

Accept to the fact that your body has to adapt. Don’t try to get along right away when your body doesn’t feel like it. Once I went to a lesson at university the day after a trip to Mexico. Luckily they just checked if I was present and I didn’t have to do anything else, because to this day I still don’t know what the lesson was about. After a long flight you can’t be super fit. Take it slow, give your body some time and embrace your jetlag. That is all you can do.

4. BE CAREFUL WITH SLEEPING PILLS

I’m not a big fan of sleeping pills, but I can imagine you just want to take one. Melatonin may be a hormone that gets you to feel sleepy, but it works better when it is dark outside (your body will create more). If you take a sleeping pill during the day, there is a possibility you will feel really bad the day after. Besides, a sleeping pill won’t help to get rid of your jetlag. Chris’ tip: take sleeping pills when you really, really need them (like after your jetlag, when you have trouble sleeping at night).

Have you experienced some pretty bad jetlags? Let me know what your tips are!

Final sale at Jogha with up until 70% discount ? Work out in style!

September can be a very depressing month. With summer being just over, suddenly you find yourself in the ‘post- summer depression’. Long gone are the days of walking outside carelessly without a jacket. Bye –bye summer, hello Fall ?. The sudden change from sunny warm, to rainy-cold days can make your motivation to work out lower. So what do you do to keep yourself motivated? You buy yourself new workout outfits! And where do you do so? At JOGHAWORLD of course Specially when they have their final round of sale which means starting tonight at 7PM you can shop at Jogha with discounts up to 70%

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I don’t know about you Fit Girls, but for me once it starts to get colder outside I start to feel less motivated to hit the gym and I get into a workout funk. Whether it is the weather or a completely different reason, I think we’ve all felt unmotivated to work out at some point. While there are many ways in which you can get out of a workout funk (or how I like to call it ‘post-summer workout funk’) the best therapy is to go shopping!

Yes! Previous studies have showed that when people buy new workout clothes they end up feeling more motivated to work out.  Consequently they hit the gym more often. And what better motivation than buying super cool workout outfits from The Supernova Collection, right?

In case you didn’t know yet there are many ways in which you can combine The Supernova Collection prints. And whether you are looking for a sports bra, leggings, shorts, muscle-tees, or jackes-  in Joghaworld you will be able to find every item you need.

Come to JOGHAWORLD this Friday because we are throwing a real party to celebrate our FINAL SALE! 70% discount, free food & free drinks from Body & Fit shop and Tranquini Positively Relaxed, a sneak preview to one of the prints of our upcoming collection, personal style advice and a real party atmosphere with balloons and party decors are waiting for you.  What else do you need? Come get your favorite Jogha prints before they are sold out ? and work out in style. The party is from 19:00 until 21:00. Make sure you invite all your BFFFs and get yourself on our guest list by attending the Facebook Event

Address JOGHAWORLD: Coolsingel 79, 3012 AE Rotterdam

Will we see you there?

 

Help! What to do with protein powder?

Do you dislike whey shakes just as much as I do, but do you struggle to eat enough protein without them? No worries! There are a lot of possibilities out there for you to create meals and snacks with the powder, working as a perfect solution to making whey shakes. Today, I’m sharing my favorites!

1. QUARK WITH WHEY

This recipe is super easy and I eat it a lot (almost daily): some quark with protein powder and some delicious toppings.

Fresh orange and stracciatella quark

150 grams low fat quark, 50 ml low fat yoghurt, 15 grams Stracciatella Milkshake Smart Protein, 25 ml orange juice, handful cacao nibs.

Mix the quark, yoghurt, protein powder and orange juice. Sprinkle the cacao nibs on top. It’s nice if you eat it with some fresh fruit, like nectarine or apple.

Creamy chocolate quark

150 grams low fat quark, 30 grams cottage cheese light, 15 grams Chocolate Caramel Milkshake Smart Protein, 10 grams pure chocolate.

Mix the quark, cottage cheese and protein powder. Chop the chocolate and sprinkle on top. This recipe is great if you add some sweet fruit, like banana, raspberries or blueberries.

2. FLUFFY OATMEAL

Protein powder is also really good if you combine it with oatmeal. This recipe below is my personal favorite.

Oatmeal with apple

40 grams oatmeal, 250 ml low fat milk, 10 grams Cookies & Cream Whey Perfection, 5 grams flaxseed, cinnamon, 1 diced apple.

Put all the ingredients in a pan and heat it (while stirring), until it forms a nice porridge. This is a great breakfast!

3. PROTEIN PANCAKES

Fit Girl Roos shared her favorite recipe for protein pancakes with us. They are great for breakfast, but you can also take them with you as an on the road snack.

Vanilla pancakes

4 tablespoons ultra fine oats, 1 scoop vanilla whey, 1 teaspoon baking powder, 2 eggs, 2 eggwhites, 100 to 150 ml milk.

Mix all the ingredients with a mixer, and leave the mixture to set for 1 minute. The mixture should be quite thick. Bake little pancakes in a pan. Don’t turn up the heat too much – or else they will burn. Use a flat spatula to flip them over. Done! They are really good with some fruit, yoghurt or peanut butter.
What do you think about protein powder? Will you give it another chance after reading these tips? Share your thoughts or recipes in the comment section below!

How to stay Fit and healthy when you have a full time office job

Ever since I started working at #FITGIRLCODE, staying in shape became much harder than it was before when I was a student. Not only do I now sit in front of a desk for 8 hours a day (instead of being constantly in the move), but I also have relatively ‘less’ time to work out. Sooner than I realized, I had packed on some extra kilos because of my new office job. It was then when I realized that working full time at an office is not necessarily the most healthy thing. But there are certainly ways in which you can make sure you can stay Fit even when you work full time.

Just two weeks after I started working at the headquarters of #FITGIRLCODE I started to notice some changes in my body. Not only had I gained a kilo or 2 within my first weeks, but I started to feel extremely unhealthy. I had never given a thought of how working full time in an office would affect my looks and my health. If you think about it, office jobs are not the healthiest jobs. Sitting and barely moving for 8 hours a day can really compromise our health. The combination of more snacking and less moving made me realize that, if I wanted to stay in shape, I had to make some changes to make the office a healthier place. Here are some of the tips and changes I made to stay Fit at the office:

DRINK LOTS OF WATER

Remember, just because you are siting the whole day doesn’t mean you don’t need to drink enough water. If you tend to feel tired towards the end of your working day, this may be a sign of minor dehydration. Besides making you feel tired, this can cause headaches. All this combined can get in between your productivity at work and after work (after all, when you don’t feel your best after work, what are the chances that you will work out ??)

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MOVE AT LEAST EVERY HOUR

If you think about it, you are at your workplace for approximately 8 hours. Can you imagine sitting 8 hours straight? It’s just crazy! I get it, when you are at work you are well…working and you may be extremely busy but, the least you can do is move. Whether you have time to get a real lunch break or not, there are many things you can do to move and get out of your desk. Moving doesn’t have to be something that steals your time from your work. It can be as easy as going to the toilet, getting a glass of water, or going to your colleague to ask them something rather than sending an email. Simple as that, as long as you move.

BRING HEALTHY SNACKS TO WORK

This is super important because when it comes to munchies, it can be very tempting to grab that package of cookies or that chocolate bar hiding in your drawer. And you know the drill. One cookie leads to another and suddenly you end up finishing the whole package. The best thing is to bring healthy snacks to work and make them ‘easy to grab’ by putting them into a zip-lock bag or a plastic container. This means, prepare them in advance at home. Some examples of healthy snacks are, veggie sticks with hummus (delicious ?), nuts and even plain popcorn! This way when you get hungry or simply feel like snacking, you know you have the best foods to do so.

TAKE A SHORT WALK BREAK

Remember when I said it is important to move when you are at work? This goes hand in hand with that. Going for a walk is the best way to move 😉 ! Even if you only have a short lunch break, use some of this time to go for a short walk. Not only will this stimulate your digestion process, but it also will give your mind a break and you’ll feel much more refreshed afterwards. You don’t necessarily have to leave the office an walk outside (although fresh air in your face would be awesome). It can be as simple as walking up and down the stairs, walk around the office, walk to a colleague whose office is far from you, etc. There are many ways to get creative and add some walk breaks throughout your work day.

As you can see Fit Girls, there is no reason why having an office job means you have to give up your Fit status. Try to implement these super small changes into your working day and I’m sure you’ll start to see changes in no time. I can tell you out of experience that they DO work ;).

Attention Fit girls: we have 20% extra discount on the entire JOGHA collection ?

Fit Girls, perhaps the fact that Jogha has opened its very own store JOGHAWORLD hasn’t sunk in yet. To celebrate this we have a promotion that will make your heart beat faster! Jogha has 20% extra discount on EVERYTHING!  

Yes you’ve heard it, EVERYTHING!

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This weekend is on at Jogha World! From Friday to Sunday you get 20% discount on everything at the store! That means all sale items, The Essential Collections and the Fitgirlcode goodies you normally find at Jogha World! Make sure you spread the word with your fellow Fit Girls!

Location: Coolsingel 79 in Rotterdam. Opening Jogha World: Friday 10:00 – 17:30, Saturday: 10:00 – 17:00, Sunday: 12:00 – 17:00

20% extra in-store discount

Fit Girls, don’t know what to do this weekend? Come visit us at JOGHAWOLRD because we are celebrating our store and the last weeks of summer weather with a 20% discount on everything, including our limited edition prints, which are seling out fast. So make sure you come before they are out of stock! ?

On line discount

You already got plans or you don’t live in Rotterdam but you don’t want to miss the sale? No problem. The sale is available online as well ?! All you gotta do is use the code: JOGHAWORLD and automatically a 20% discount will be applied to your purchase.

 

So what are you waiting for Fit Girls? No more excuses to not look fabulous when you work out ?

* This promotion is valid until Sunday 18 September at 23:59

 

All you need to know about ‘water weight’

I’m sure that we’ve all heard the expression ‘water weight’ once or twice, but do you actually know anything about it? In fact ‘water weight’ comes from our bodies retaining liquids, making us look and feel bloated. Plenty of people are affected by it, but luckily there are few things you can do to prevent it or reduce the amount of water your body retains. But before we go into the steps to prevent our bodies from retaining liquids, we need to first understand what water retention actually is.

What is water retention:

To put it simply, water retention is fluid – mainly water – that begins to build up in our body’s tissues. Sometimes this happens only in particular areas of your body, most commonly your legs, but sometimes this can affect your entire body.

Some symptoms that could indicate you are retaining water are:

  • Unexplained changes in your weight over a short period of time.
  • Puffiness or swelling (particularly in your hands, feet, ankles and legs)
  • Aching or stiffness in the affected area

What causes water retention?

There are many different reasons why your body might be retaining excess water. Most of these causes can be easily treated by making some changes in your diets and lifestyle. However, if you are retaining liquids excessively, then you should consider talking to  a doctor about it.

  1. Eating a diet that is too high in sodium

    I think we’ve all heard once that foods high in sodium (salt) make us retain liquids, and sadly this is true. Even when you are not adding much salt in your food, what a lot of people don’t realize is that a lot of prepackaged and processed food can be very high in sodium, even when the food is not salty ?. In order to avoid your body from retaining extra liquids, try to eat foods that are high in potassium, like fruit and veggies! Potassium helps to counteract the effects of sodium in our bodies.

    * It is important to remember that sodium is not our enemy if we eat it in the right amounts

  2. Not moving for long periods of time

    When you are sitting or standing for long periods of time, this may cause water to accumulate in your legs and feet, which in turn may cause swelling in these areas. If you are someone who stands for hours on end, then you should consider moving around as much as possible throughout the day. Moving improves blood circulation, which helps to reduce water retention and swelling in these areas.  If you are working at an office and you are sitting or standing the whole day, you should try to walk every 30-45 minutes. Whether is it going to the toilet, getting a glass of water or simply walking around the office to stretch your legs.

  3. Experiencing hormonal changes

    Some women tend to retain more liquids during their period (I have a special maternity wardrobe for that week because none of my normal clothes fit) or the week before. Unfortunately we can’t change nature, but if you are one of the girls who retain extra liquids during that time of the month, there are some things you can do to prevent this from getting worse.

  • Try to avoid pre-packaged, processed food that are high in sodium. Instead of reaching for unhealthy junk food when those period cravings hit you, try eating fresh fruits instead. These will help you feel more satisfied and feel less bloated.
  • Drink water. I know this might sound contradicting but just because you might be retaining extra liquids does not mean that you should drink less water.
  • Move! Exercise can help reduce water retention and can make your period last shorter. That’s why you should try to do some exercise even if it’s for a shorter period than you usually do.

I hope this post has taught you something about the oh so famous ‘water weight’ term and what to do against it. Try not to stress about it too much and make these simple changes in your lifestyle. I’m sure they’ll help!

6 steps to create the perfect salad

If you prepare them the right way, salads can be super tasty, appealing to look at and the perfect way to get your vital nutrients. Plus, they are so quickly to make! So, if you want to make the perfect salad, but don’t know how, here are the 6 steps you need to follow.

1. Pick your base

If you can, try to use leafy dark greens, such as spinach, rocket lettuce, or kale rather than iceberg or cos lettuce varieties. Darker greens usually have more nutrients, such as vitamins A, C, and K just to mention a few.

2. Pick your grains

I think we have all once experienced the feeling of being hungry or wanting to snack right after we are done eating a salad. A good way to avoid this annoying feeling is to include grains into our salads. Grains are a great source of healthy carbohydrates, which supply our bodies with a little energy boost. Besides, they are a great source of fibre which can be very filing and is full of nutrients. Don’t know which grains to add? Try couscous or quinoa, besides being super healthy, they are full of flavor!

3. Add three vegetables

If you are not so experienced when it comes to eating salads, then I recommend that you first experiment with your veggies and the way you prepare them to see what you like. Don’t be afraid to experiment, remember that there is no right or wrong veggie combination and there is not an exact recipe to follow when it comes to salad prepping. Put together something you like, but make sure you at least add 3 vegetables. This will add more flavor to your salad, more nutrients, and more texture which will make it much more enjoyable to eat. If you have no idea which vegetables to add besides lettuce, here are some tips. Try tomato, onion and mushroom, or carrot, cucumber and capsicum. If you are feeling creative, you can also add some color to your salad by using veggies like purple onion, yellow tomatoes or purple carrot!

4. Choose your protein

Protein helps you feel fuller longer which is why it is important that you make sure that you include some in your salad. Adding grilled chicken to your salad is one of the most common ways to make sure you get your intake of protein. However another great option is grilled salmon or tofu. Salmon is a great source of Omega 3, which is great for your skin and helps fight against inflammation. Hello flat tummy!

5. Add some dressing

In my opinion, dressing can either make or break a salad. The important thing when it comes to dressing is to add it in the right amount. Once I drowned my salad in balsamic dressing, making it completely inedible. The same counts for that time I forgot to add any dressing to my salad, it was simply too dry and it felt like it was missing some flavor.

Another important thing to keep in mind is that some dressings are full of calories and preservatives. So, it’s always a better idea to make your own dressing. If you can’t make your own, make sure that you choose a fresh dressing with fresh ingredients and healthy oils like vinaigrette instead of something creamy, like ranch for example.

6. Add your healthy fats

While most people fear fat, our bodies need it! Of course there is a huge difference between trans-fat and healthy fats. Our bodies need healthy fat. Healthy fats help regulate our moods and blood sugar. Foods such as walnuts, chia seeds and flaxseeds are full of omega 3 which help our bodies regulate blood pressure as well. Incorporating fats into your salad is the easiest thing. Just sprinkle over some chopped walnuts, some chia seeds, or add some diced avocado and there you go! Not only will you make sure that you get your dose of healthy fats, your perfect salad will also taste extra delicious after adding these!

Now that you know how to prepare the perfect salad, all there is left to do is get your ingredients, go prepare it and enjoy!

5 easy ways to maximize your workout

Ever since I started working full time throughout the week, it has become much harder to exercise. Mainly because I have so much less time compared to when I was a student (which was only 2 months ago…youth where have you gone ? ) since I am basically the whole day at the office. When I do have time, sometimes I simply don’t have the energy or motivation. I went from exercising 4 to 5 times per week to exercising 2 to 3 times. So I totally agree with the fact that we spend so little time of our lives exercising. You can read more about this topic here.

The fact that we exercise so less (of course these depends on each person) should motivate us to get the most out of each single workout we do. After all we wouldn’t like to jeopardize our progress and results because we do things that distract us while we are working out. That’s why I’ve listed 5 simple ways in which you can maximize your workout to get the best out of it!

5 EASY WAYS TO MAXIMIZE YOUR WORKOUT

Put together an epic workout playlist

They say a good playlist can make or break your workout and I couldn’t agree with that more.  I remember once I forgot my iPod at home and I couldn’t finish my 20 minutes cardio. Yes there was music at the gym but it was definitely not the music I need to make me push through those 20 minutes of running hell. On the contrary when I have music with me and my playlist is on point I feel unstoppable! I could run for hours and I even run faster ? . The same counts from when I’m doing weight training, when the music is good it makes it easier to do all the reps I have to do.

Sometimes I even wait for the beat to drop in a song to increase the intensity of an exercise. That’s why I can tell you, a good workout playlist is a MUST. Plus listening to your own music with your headphones makes you feel you are in your own bubble and helps against distractions, like those noisy guys lifting weights or girls who seem more like they should be chatting in a  café instead of at a gym. Upgrade your workout playlist and I’m sure you’ll notice a difference of how hard you push yourself and how much pleasant the time at the gym feels.

Switch your phone off

There is one golden rule which everyone should follow: social media is for home, not for the gym. Just think about it, how many hours a day are you working out and how many hours a day do you spend checking your phone? Although checking your social media networks, answering a WhatsApp or uploading that mandatory gym selfie may seem like a great thing to do during your rest breaks, the truth is that most of the times doing these things will make your rest breaks longer than they should be.

A resting break should be around 40 seconds and although that seems like enough time to scroll through your timeline, it is actually not! Forget about your phone for that 1 hour you are at the gym and focus so that you can really maximize your time there! A good tip to help you get off the phone while you are at the gym is to turn your cellphone on airplane mode just for the time you are working out. This way you won’t be tempted by any notifications.

Have active breaks instead of resting breaks

If you don’t work out that often and you want to make sure that  you get an intense workout when you do, try swapping your passive resting breaks (such as standing, sitting down, or laying down , depending which exercise you were doing) for active breaks. For example if you have just finished an exercise focused in your arms,  instead of simply standing, try to do a set of 15 squats. This way you will target a whole different muscle group and you will keep your heart rate elevated while still resting your arms. Remember that it is important to keep yourself good hydrated. If you are really struggling it’s okay to use your break to actually rest. Just remember, stay  off your phone!

Use ankle weights

Ankle weights are a great way to add extra intensity to your workout, especially if you are working out from home. You will be amazed of how much harder your whole body has to work when you add a small amount of resistance in your ankles ?. If you don’t know which weight to choose for your ankle weights, I would recommend starting with 1 kilo per ankle and try to add a kilo every 3 weeks.

Find a workout friend

Ever since I work out I do it on my own. I tried once to go to the gym with my boyfriend and I didn’t like it. I’ve always felt like working out was my ‘me time’ and doing it alone made me feel relaxed. However, every time I go to the gym and I want to try new exercises I wish I was with a friend that would motivate me to get over my shyness and just do it! The truth is that as much as I like exercising on my own, exercising with a friend has so many other benefits that I don’t get when I exercise alone. (You can read everything about the benefits working out with a friend has here )

As you can see, maximizing your workout is really not hard at all. By doing these 5 simple things you can be sure that you are maximizing every workout! 

#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.

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FIRST OF ALL: LOOK AT THIS, DOESN’T THIS MOTIVATE YOU TO GET OFF OF THE COUCH, GO OUTSIDE AND MOVE?

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AND WHO WOULDN’T LIKE TO EXERCISE WHEN YOU HAVE OUTFITS LIKE THIS

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AND THIS…

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

AND IS THERE ANYTHING COOLER THAN HAVING BREAKFAST IN BED WITH SOME DISNEY FRIENDS?

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LASTLY, IF YOU FOLLOW HER ON INSTAGRAM SHE WILL INSPIRE YOU TO BE YOURSELF (I MEAN, IF SHE HASN’T DONE SO YET)

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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!

This is how you check if you are well hydrated

Hot, sunny days can unfortunately be accompanied by sun burning, a fairly dry skin and lack of moisture. Best would be to make sure you always have with you a bottle of water to keep yourself hydrated. But when are you actually hydrated enough? With this tips you’ll find out in no time!

THE COLOR OF YOUR URINE

I know this might not sound very fresh, but the color of your urine is the perfect indicator to check whether you’ve drank enough liquids or not. Urine becomes over-concentrated with waste and it turns yellow or golden when you haven’t drank enough. On the contrary when you drank enough water, your urine becomes less concentrated and the color of it becomes very light. Sometimes it can get close to a transparent color. So remember, light urine color = good job in keeping yourself hydrated!

SWEAT PRODUCTION

When you are properly hydrated, your body creates a constant sweat while you’re physically active. Your body uses sweat to control your body temperature. When your body temperature increases it produces sweat from the bloodstream. If you continue to sweat without drinking water in between, you could experience dizziness, muscle pain, extreme amount of sweat and eventually dehydration. In addition your body temperature may rise making your body feel warmer and warmer. But when you drink enough water before a workout and you make sure to keep yourself good hydrated, your sweat production remains fairly constant. This will help you continue exercising without overheating your body.

THE COLOR TEST

To test whether you are sufficiently hydrated , you can perform the “capillary refill trick”. This is how you do the test:

  • Press for 5 seconds on the sternum so that the skin turns white
  • Let it go and watch how long it takes until your skin gets back to  its normal color
  • You should regain your normal color within 2-3 seconds

–> If you are significantly dehydrated it could take up to 4 seconds to regain your normal color

Now you know, use these 3 tips to know if you’ve drank enough water today. Good luck!  


#FollowFriday: Inspirational women you need to follow on social media

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 Hannah, also known as @hannahandfit on Instagram. This British girl really has a love and dedication for healthy food and fitness. She inspires us every single day with her workout pictures, occasional inspirational quotes and mouthwatering food pictures. Another great thing about her is that she also has an awesome blog where she gives you tips on how to stay fit. In it, she shares her eating habits, exercise routines as well as some recipes for healthy snacks like brownies…And seriously…who doesn’t love that? Make sure you follow her to get your dose of daily inspiration.

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SERIOUSLY, HOW DOES THIS GIRL MAKE BREAKFAST LOOK SO PRETTY?

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DON’T EVEN GET ME STARTED ABOUT HER GORGEOUS WORKOUT OUTFITS!

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Are you as obsessed with this outfit as we are ?? Great news! You can get your own at Jogha they have amazing sales now!

OH DID I FORGOT TO TELL YOU SHE JUST GRADUATED AS A GRAPHIC DESIGNER? WHAT’S MORE INSPIRATIONAL THAN A SMART GIRL, RIGHT?

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LASTLY, SHE’LL GET YOU MOTIVATED TO REACH YOUR FIT GOALS BY SHOWING HER JOURNEY WITH OCCASIONAL THROWBACKS AND PROGRESS PICTURES13951070_1579660015668326_1003213394_o

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!

Ultimate legs and butt workout to get rid of cellulite

As Fit Girls we know that there is nothing more annoying than cellulite.  Once the motherf*%#@ appears it is really hard to get rid of it. Personally I don’t really have extreme cellulite (or so I tell myself) but still everytime I wear shorts I feel a little self- conscious. However ever since I started to work-out regularly I saw some changes on the amount of cellulite I had (goodbye wiggly legs). 

Ever since I started working out regularly, my legs became more toned and consequently me cellulite became less. Obviously  this had to do with exercise. I mean have you ever seen a super toned  girl with cellulite on her legs? While genetics and health play a huge role in determining whether we have or no cellulite, this is not the only factor. Exercise helps significantly in reducing the risk of having cellulite. In order for us to understand how exercise and which exercises can undermine the damages of cellulite, we first need to understand what cellulite is.

WHAT IS CELLULITE?

Before I go on and explain the exercises it is important to understand what cellulite really is, so here is a quick recap: Cellulite is fat which is packed in lumps instead of layers. A lot of factors such as genetics, hormones, and bad circulation influence whether you will have cellulite or not, and to what degree you will get it. Moreover, cellulite is not exclusive for people who are overweight. Thinner people can have it too. This is because cellulite is not related to someone’s weight but to how fit someone is. When someone doesn’t have much muscles there is no underlying foundation which produces fat to be storage in “packages”. In other words, when someone doesn’t have much muscles, cellulite appears. If you want to know more in detail about cellulite you can read here.

Because cellulite is mostly in our legs and butt I researched some exercises that really focus and target those muscles. These exercise will really help you minimize the effects of cellulite or prevent it in case you are part of the lucky ones who don’t have any yet. But remember, there is no magic cure for it so it is important to keep your expectations realistic.

THE EXERCISES

1) Dumbbell Cursty Lunge

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VIA: SHAPE

How to do it: 

Stand with your feet hip-width apart and hold one 3 kilo dumbbell in each hand with your arms at your sides. Keeping your hips and shoulders square, step left leg behind and across right leg, while bending your knees at 90 degrees. Just as it’s shown in the picture. Push off your left foot to return to the starting position and do the same with the right light. That is 1 rep. Do 2 sets of 20 reps for each leg.

Lateral Globe Lungee

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VIA: SHAPE

How to do it:

Stand with your feet together while holding a dumbbell of 5 kilos vertically by one end with both hands. Make sure the dumbbell is at your chest height and that your elbows are bent by sides. Keeping left leg straight and with both feet pointing forward, step your right leg as far as possible from your left leg. Make sure you bend your knees and lower your hips as deep as possible. Push off your right foot to return to start position. Do the same with the left leg. That is 1 rep. Do 2 sets of  20 reps per leg.

Goblet Plié Squat

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VIA: SHAPE

How to do it:

Stand with your feet wide and your toes turned out while holding a dumbbell of 5 kilos vertically by one end with both of your hands. Your elbows should be bent at your sides. Squat while pushing your knees out to the sides. Return to start position. That is 1 rep. Do 2 sets of 20 reps.

Single- Leg Dead Lift

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VIA: SHAPE

How to do it:

Stand with your feet hip-width apart while holding a 3 kilo dumbbell in each hand. Your palms should be turned towards your body and the weights resting on thighs. Lift your left leg a couple of cm off floor to start. Hinge forward from your hips and lower your torso towards the floor and extending the weights down as close as you can to your legs as you extend straight right leg behind you.  You should do this movement until your body forms the shape of a T. Slowly return to the starting position and do the same with the opposite leg. This is 1 rep. Do 2 sets of 20 reps per side.

Weighted Bridge

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VIA: SHAPE

How to do it:

Lie on the floor facing up with your knees bent and feet flat on the floor while holding one 5 kilo dumbbell horizontally on your hips with both hands. This is the starting position. Lift your hips and squeeze your knees inwards. Hold this position for 3 seconds. Lower your hips returning to the starting position. This 1 one rep. Do 2 sets of 20 reps each.

Heavy Lying Abduction

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VIA: SHAPE

How to do it:

Lie on the floor on your left side, with your torso lifted and your forearm on the floor perpendicular to your body. Your legs are stacked with one 3 to 4 kilos dumbbell resting above your right knee. Your right hand should be resting loosely on the dumbbell and this is your starting position. Lift your right leg and hold for 3 seconds. Bring your leg back down to the starting position. That is 1 rep. Do 20 reps. Then change sides and do the same with your right side. Do 2 sets of 20 reps with this side as well.

All sets should be done twice which means that you will be performing two circuits of 6 exercises each.  And remember the most important thing is to listen to your body. So if you feel like two circuits is too much or that you can’t complete all repetitions from an exercise then it is okay to stop! In the same way if you feel like this exercises are not heavy enough for you, you can always increase the weight or try to complete one more circuit. The point is that you feel the burn in your butt and your legs. I really hope this exercises keep you cellulite free 😉

Benefits of working out with your BFFF

Working out alone is not a problem for any Fit Girl, but it is always more fun when you can work out with your BFFF. Studies have proven that people who have a workout buddy have higher probabilities of reaching their ultimate fitness goals. Plus what is more cool than working out with your BFFF while wearing matching awesome outfits right?! Well we have a surprise…you and your BFFF can now score 2 Jogha sportsbras and  shirts for the price of 1!

Benefits of working out with your BFFF

1) You won’t skip a workout anymore:

You are less likely to skip the gym when you are feeling lazy if cancelling means inconveniencing your friend.

2) You’ll get your extra dose of motivation:

Not only will your workout buddy keep you from skipping the gym, she can also provide you with motivation when it gets though. For example if you feel like you can’t do another set or you’re simply not in the mood. She’ll motivate you to keep going forward.

3) You’ll learn more exercises

As dedicated you may be, I’m sure you don’t know all there is to know about which exercises you could do. You and your buddy can teach each other new circuits and exercises and you could check each other’s form.

4) You’ll be able to do two-person exercises

Finally you’ll be able to do one of the many partner exercises you see on those cool YouTube videos. Think crunches with a medicine ball pass or a partner push up with a shoulder tap. The possibilities will be endless. Plus, exercises you can do with 2 are  super challenging and will put all your muscles to work.

5) You’ll get into a healthy competition

Sometimes it could be the case that your workout buddy is a tiny bit fitter than you are. Studies have shown that people who perceive their buddies as stronger or “better” increase their intensity and workout time by 200% !!! Now, friendly competition, bring it on!

6) You’ll avoid getting an injury

You and your buddy can count each other’s repetitions, sets and check each other’s forms to make sure you are getting the most out your workout. And if needed to make sure you make some adjustments before they become an injury in the long term

7) You’ll have more fun!

Being with friends is always fun and the same counts for working out with a friend or a buddy.

8) You’ll get better results

If you’ve read above you’ll realize that the benefits of having a workout buddy are countless. This means that you’ll be able to reach your goals faster. Add all together, the accountability, healthy competition and results and you’ll keep your motivation up!

Ready and pumped to get started? Head over to the website and get yours with the “Buy 1, get 1 free promotion“! Starting now till Sunday 14th midnight you get a free sports bra or shirt when buying a sports bra or shirt. You can choose 2 bras, 2 shirts or 1 bra and shirt. Go to the site and use the code: DOUBLETROUBLE.  

5 Tips to get out of a work out funk

Let’s face it, staying Fit is hard work! It requires a lot of effort, dedication and mental preparation. Above all, it requires patience because it takes some time to see the results we really want. Losing motivation is really common for a lot of people. This is known as being in a funk. Which means that you go from being extremely motivated to not being motivated at all. Ultimately, being in a funk is something that could get in between you and your goals. 

We’ve all been there, one day we are full of motivation and ready to commit to a healthier lifestyle, and the next day we don’t feel lilke getting out of the couch. Personally when I first started working out I was super motivated. In the beginning it went super smooth. Working out was my favorite moment of the day and nothing could get in the way of me going to the gym. If you don’t know yet, I had a knee surgery which made it a requirement to work out (you can read my personal journey here).

The fun part about this was that my left leg which is where I had my surgery was much weaker and thinner than the right one. When I started going to the gym after surgery I could barely lift any weight. Seeing how in 1 month I was able to go from pushing 5 to 15 kilos was an even bigger motivation to keep coming back. Working out made me super happy which is why I went from 5 to 6 times per week. Until I slowly started to lose my motivation. I started going to the gym fewer times a week, and going seemed more like a hassle instead of something fun like before. I even was annoyed and demotivated being to the point where I would go home soon after I had arrived.

I couldn’t understand how this was possible. Why was I feeling so demotivated when a few months back I was extremely happy and fell with motivation? In order to understand what was going on, I went and did some research about why I could be feeling this way. This is when I found out I was in a workout funk! Obviously I wanted to get out of this Funk as soon as possible, so I did some research on how to snap out of this funk and this are the tips I found:

5 TIPS TO GET OUT OF A WORK OUT FUNK

1) Mix it up

It is important to understand why you are really losing your motivation.  One of the main reasons why people get into a Funk is because they are bored with their gym routine without even realizing it! To avoid this, try to switch up your routines and make them more challenging every month. This way you will be able to actually measure your progress and the gym won’t become a boring routine in your life. They key is to get out of your comfort zone and keep mixing it up!

2) Form habits

Exercising gets easier if you make it a habit. Think of it as brushing your teeth and how you always brush them before going to sleep at night. Going to bed is your cue to automatically brush your teeth. You should apply the same principle to exercise. So instead of saying to yourself “I am going to the gym” try to find cues that automatically trigger this behavior in your daily life. The benefits of using cues is that they help you do a certain behavior without having to put much thought into it. Not putting thought into something means that you don’t have time to find excuses for not doing it!

3) Plan your schedule ahead of time

Life can get hectic and sometimes it may seem hard to find a balance between work (or school), enjoying a healthy social life, and on top of working out. Try to plan your workout schedule for the upcoming week during the weekend. I prefer to plan mine on Sunday evening so that Monday I start the week fresh.  When you plan ahead, you are more likely to stick to your schedule and get yourself to exercise.

4) Acknowledge your progress for bigger or smaller it may be

One of the main causes for losing motivation when it comes to exercise is not seeing the progress we would like to see as fast as we would like to see it. Instead of focusing on what you haven’t accomplish yet (those perfectly toned arms and abs) focus on your small accomplishments. Try to remember that big rewards will come slowly, but they will come.

Don’t focus on what you can’t do, but focus on the things you weren’t able to do before that you are able to do now. Maybe when you started going to the gym you could only lift 5 kilos and now you can lift 10. Or maybe you weren’t able to complete one workout circuit and now you can do it with no problem. Everything counts! Try to keep a positive mind and don’t give up. Feeling discouraged and in a funk because of your ‘lack of progress’ is not going to benefit you in any way and it will only make you stop out of frustration.

5) Make it a pleasant ride

Remember that to be fit and healthy is not a punishment. This means, that you don’t have to do anything you don’t enjoy doing. If you don’t like going to the gym, you don’t have to. Instead, try exercising outdoors or joining a fun fitness class. You also don’t have to always choose to eat a salad over a pizza.  Doing these things won’t make you happy and you won’t be able to keep doing what doesn’t make you happy for long. Which eventually will lead you to be in a funk and give up on your journey completely. So remember, do it YOUR way!

I hope these tips help you to get out or avoid a future workout funk just as they helped me. Remember that the key is to keep up a positive mindset and  consistency. Do you have any other tips? Let me know in the comments. The more the merrier!

7 Dinner options with less than 500 calories

Everyone that knows me knows that I love good food! And while I have made the commitment to eat healthy I refuse to eat boring for dinner, hell no! That’s the one meal I’m looking forward to the whole day. Thus for my own sake and sanity I decided to look for tastier dinner options that would not be packed with calories. I went and did my homework and found this super delicious recipes for dinner options with less than 500 calories. My first thought? Let’s share this will all my Fit Girls out there who know the struggle!

I think we’ve all been at a point where we don’t know what to eat for dinner at least once in our lives. I realized that this feeling got worse once I decided to start eating healthier because I didn’t know how to make a “healthy”  dinner tasty. I got mixed up in the mindset that eating healthy meant eating boring. Yet the first 10 months of my Fit journey I managed to eat a lot of salads for dinner and plane fish and chicken. Until I got fed up with it!

The last couple of months I have been feeling even more clueless as to what to eat for dinner. Seriously you have no idea how hard it can get for someone who is trying to eat healthy and completely sucks in the kitchen, to get creative. Obviously I needed some help so I went on to search healthier dinner options that would look like a real fatty meal while actually being healthy.

At first when I came across this recipes I thought there was no way there were actually less than 500 calories. I mean, hamburgers and nachos for dinner? But then I found out that this recipes are by Dawn Jackson Blatner who is a registered dietitian nutritionist, so  I was sold! This receipes are really easy to make (believe me, I always search easy when it comes to recipes ?) and totally delicious!

Top 7 dinner options with less than 500 calories

1) Cajun shrimp with polenta

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You will need: 

  • ¼ yellow cornmeal
  • 12 large shrimps
  • 1 tablespoon grated Parmesan cheese
  • 2 teaspoons of olive oil
  • 1 garlic clove
  • 1 onion
  • Chill powder
  • Paprika powder
  • 1 green bell pepper
  • ½ cup black beans
  • Polenta

How to prepare:

First you need to pour ¼ cup of yellow cornmeal into ¾ cup of boiling water. Let it cook at low heat for 10 minutes while stirring frequently. Turn off the heat and stir in 1 tablespoon of grated parmesan cheese. Set some polenta aside.  Heat 2 teaspoons of olive oil at low fire in a medium pan. Pour in ½ cup chopped onion, ½ teaspoon chili powder, 1 minced garlic clove and ½ teaspoon paprika for 2 minutes. Add ½ cup of frozen corn, ½ cup black beans and 1 cup of chopped green bell pepper. Let this cook for 6 more minutes. At last, add 12 cooked shrimps and mix until they are warm enough. Serve this over polenta.

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10 Reasons why you should drink coconut milk

Coconut milk has become a popular choice among vegans, vegetarians and for anyone who is aware of what they eat. With its delicious and fresh taste coconut milk is a great base for smoothies and milkshakes as well as a good dairy alternative for baking. Plus, coconuts are extremely nutritious for your body. They are rich in fiber, vitamins C, B1, B3, B5, B6 and E as well as in minerals like sodium, calcium, iron, magnesium, selenium and phosphorous. 

By now we know that dairy products are not as healthy as we think they are. The way they are manufactured basically removes all the natural nutrients that these products have to offer. However, the dairy industry has made a great job in promoting daily dairy consumption as a way to get nutrients.

Personally I’ve never been a milk drinker. The only way I drink milk is in smoothies and milkshakes. I’m also not a vegan or vegetarian but after reading and watching the videos about how milk is actually made I was shocked and I felt disgusted to prepare my smoothies with regular milk. So I went and did some research to find another way in which I could prepare my smoothies and that’s when I discovered coconut milk.

Perhaps you’ve seen that there is a hype around everything that is made out of coconut lately. While sometimes ‘hypes’ can disappear after a while, I think this one is here to stay. First of all coconut milk is delicious, I swear! Take it from someone who has never liked a glass of plane milk. But not only that, coconut milk along with its derives such as coconut oil and coconut water are among the world’s healthiest food according to research. Most importantly, coconut milk is lactose free so it can also be drank by people who have lactose intolerance! Why is coconut milk lactose free? Well because it isn’t actually “milk” as we know it. It is a liquid that is found naturally inside of mature coconuts and it is stored with coconut’s “meat”. When you blend coconut water with its “meat” voilà…you get coconut milk! If you are still not convinced then here are the 10 benefits of drinking coconut milk.

10 Benefits of drinking coconut milk:

1) Improves heart health by lowering cholesterol and blood pressure

2) Provides electrolytes and prevents fatigue

3) Improves digestion and relieves constipation

4) Builds muscle and helps lose fat

5) Helps lose weight

6) Can help to prevent anemia

7) Helps to manage blood sugar and control diabetes

8) Helps to prevent ulcers

9) Prevents joint inflammation

10) Can help prevent arthritis

I really recommend you give coconut milk a try. At first I was a little bit reluctant towards it because I have tried coconut water before in my home country and I didn’t like the taste of it.  I thought that coconut milk would have a very similar taste, but luckily for me it didn’t so I decided to make my favorite banana smoothie with it. Let me tell you something really quick, I AM NOW ADDICTED TO MY BANANA& CINAMON smoothie and I really think that it is because the coconut milk gave it a different taste.

Remember, by drinking coconut milk instead of regular milk you will be doing your health a favor. But not only that, you will also be helping animal cruelty to stop. I hope you give it a try.

Karen’s journey: From anorexia, to couch potato to a Fit Girl!

You know the phrase “you don’t know what you have, until it’s gone”? Well, that is exactly what happened to me. Ironically, it wasn’t until I had an accident that left me on the couch for 2 months, that I realized how much our bodies do for us and how little I had done for mine in the last few years. It took me getting into a situation where I couldn’t do anything at all to have this appreciation for my body.

When summer started rolling around, I felt like everyone seemed to be worried about one thing….how to get that amazing bikini body. The gyms started to get full again, more people were seen running outside and people started going on extreme diets to help them get in shape fast for this summer.  While I personally also get extra motivated when I think about that sexy bikini I want to wear with confidence, this shouldn’t be someone’s sole motivation when they want to embark on a fit journey.

I think that there is no ideal time of the year to start working on yourself. You don’t have to wait until summer is close or for the New Year to start in order for you to begin exercising and eating well. Take it from me!

How the journey began

Last year, I went on a ski trip where I ended up breaking the interior cruciate ligament of my left knee. I also gave myself two bone bruises. Because of the bone bruises, I couldn’t do anything at all because every slight movement was extremely painful. It really was the worst pain that I have ever experienced. While waiting for the bone bruises to go away and till I was able to move my leg again, all I did for 2 months straight was watch TV from my couch. When I finally could move, I started going to physiotherapy. By this point it was already too late, after not using my left leg at all for 2 months, it had become a “pudding” leg…there was seriously no muscle at all! I have never seen any part of my body in such a state.

karen's journey

Physiotherapy did not help my injury, so the only option I had left was to have a surgery to reconstruct the ligament and regain mobility of my knee.  After my surgery,  I had to start from zero once again. My life revolved around going to physiotherapy every single day just to try to gain muscle again and to help everything to heal faster.  After only 3 weeks, my leg started to look normal again and the progress was undeniable.

I was amazed to see how much my body was cooperating with me in order to get stronger, and it was at this point that I developed a love for exercise and a better sense of appreciation of my body. Ever since then, I started going to the gym and taking care of what I ate because I wanted to become a healthy and strong woman. After some months, I really started to see results.  I don’t think I will ever give up this new healthy lifestyle!

karen's journey

Nurturing a good relationship with my body

Before my knee injury, I had never been a sporty person, but I was always concerned with being skinny. Because I didn’t like to exercise or eat healthy at all,  the only way I had left to become skinny was to barely eat. This led to developing anorexia when I was just 14 years old. Ironically, after I got better, I started to eat compulsively, so my weight ended up yoyo-ing from sometimes fat to sometimes skinny.

So, my relationship with food and exercise was never really good until I had to take care of my body for my health, and not just for my image. For the first time in my life, I started to listen to my body and nourish it. I’ve found that exercising makes me feel more connected to myself and more aware of what is happening inside my head. All in all, it has brought me a new sense of balance, peace and happiness.

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I wanted to share my personal journey to show that we all have different paths we need to follow on our way to becoming fit, and different reasons as to why we decide to do so. Some people want to lose weight, others want to gain muscle, others – like me – have to because of an injury, etc. I think that sometimes we tend to compare ourselves to pictures from girls we see on Instagram and start diminishing our accomplishments. But being fit is about being healthier and happier with yourself, not about being skinny and having the most amazing flat and defined abs.

Learning to appreciate our bodies and treat it as a temple is really the most important thing you have to do. Once you do these things, everything else will fall into place. You will naturally start eating healthier and exercising more often, and results will come. Personally, I’m still far away from my goals and my dream body, but guess what? I’ve never been healthier and happier. Remember, small changes lead to great things.

Tips and tricks to drink more water

Drinking water sounds quite easy but drinking enough water can be quite a challenge. You should definitely try too simply because there are many benefits that happen when you drink enough water. Besides keeping you from becoming dehydrated, there are multiple reasons why drinking enough water is important. I’ve listed a few for you! 

  • Water helps to maintain the balance of body fluids
  • Water helps to energize muscles
  •  Water helps to keep your skin looking good, glowing and shiny
  • Water helps your kidneys

We probably all know that drinking water is good for us. But let’s be honest, do you really drink over 2L each and every day? Well, I don’t. Here are some tips that might make you drink that extra bottle of water.

Add a flavor

Water is plain, so you can add almost any flavor to it! For example, fruit (berries, orange, lemon, pomegranate or watermelon), veggies (cucumber, celery) or herbs (mint, lavender, cinnamon, vanilla). It will give a little extra boost to your ‘regular’ water. If you’re really into regularly flavoring your water, then you can get an infusion/infuser bottle. There are special water bottles for sale with a compartment for fruits, veggies or herbs!

Try an app

There are multiple apps available that will help you to manage your water intake. For example ‘ Water Your Body’ or ‘Waterlogged’. These will keep track of how much water you drank and can set alarms when it’s time to drink. If you don’t want to use an app, you can also set some alarms yourself on your phone that will remind you to drink a glass of water. Or two.

Keep it close


When you have a bottle or a bidon within reach, you are more likely to drink from it. Walk with a water bottle everywhere!

Be prepared

Whether you are on the road, going out for shopping or are planning on anything that will take a few hours: always make sure to bring your own bottle of water.

DIY remind-bottle & a Straw

Get a shaker bottle or a see through bottle that you can write on. Write down the lines and times when you need to drink. This will keep your goals literally in sight all day long. On top of that, drinking from a straw usually makes you end up drinking more and faster.

Eat water-based foods

This does not really count as ‘drinking’ but it does get you re-hydrated. Foods like cucumber, green salads, grapefruit and watermelon are known for being high in water content. About 20% of our fluid intake comes from foods, so go ahead and eat some water!

So for all Fit Girls: get that bottle ready and sip it! If you head over to our webshop now, you can get a free 1L #FITGIRLCODE water bottle when you spend over 50 euros! Now’s your chance to pick out that sports bra and shorts you were eyeing, plus you get to enjoy a super useful water bottle at the same time.  This sale ends on June 28, so don’t wait too long. 😉  

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!

5 healthy, delicious frozen treats for Spring

I’ve already been invited to go out for ice cream 4x this week. With the lovely Spring weather, it’s a go-to snack for  everyone, apparently! Sadly though, having store bought ice cream every single day can not only be expensive sometimes, but it’s also probably not the best treat to repeatedly fill your body up with. That’s where this list comes in. There are easy ways out there to create healthy frozen treats that don’t skimp on their flavor. Here’s my top 5 for you to whip up this Spring (or Summer for that matter)!

1. Vegan Banana Ice Cream

frozen treat

All you need to enjoy this ice cream is two ingredients and approximately 2 minutes of your time. This recipe is vegan friendly and allows you to mix it up as much as you’d like! Round it off with your favorite toppings like nuts and fruits!

2. Dairy-free Chocolate Ice Cream 

frozen treats

I love when my frozen treats are chocolate flavored. This one is full of fiber, which leads to you feeling fuller longer (and so, less likely to go and snack on something needlessly), plus free of cholesterol. If chocolate isn’t your flavor, you can also try out the peanut butter or even the mango version. Yum!

3. Blueberry Orange ice pops

frozen treats

Ice cream isn’t your only option when it comes to frozen treats when the sun is out. So go ahead and try out this fruity ice pop! You only have 5 ingredients and some ice pop molds necessary (which you can find for cheap online). These are perfect for the entire family and doesn’t have any sugar added to it. Enjoy!

4. Healthy cheesecake ice cream

frozen treats

This snack is high in protein, making it perfect to cool you off after a workout. Alternatively, you can choose to enjoy it for breakfast or lunch.. there’s no need to be picky about it. You only need a handful of ingredients like quark, cherries, cinnamon and bananas and you’re well on your way to enjoying this healthy, refreshing snack!

5. Vanilla, blueberry and yogurt ice pops

frozen treats

Last, but certainly not least is this delicious vanilla, blueberry and yogurt pop! It’s low in calorie and super refreshing, the perfect treat during the Springtime sun. None of the treats here are difficult to make, and they’re definitely worth that little bit of effort. 😉

There you have it! What are your favorite frozen treats?