4x what does caffeine do to your body

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

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


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


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


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


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


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

What happens to your body when you don’t get enough sleep

We all know that a good night’s sleep is important. If you got too little sleep, you feel futile and weak the next day. But there are many more consequences of a short night’s sleep. And some of them are pretty terrifying! Hopefully, this article is a true eye-opener for you because this is what happens to your body when you don’t get enough sleep:

You’re more likely to cause an accident

If you’ve slept badly, you concentration tends to be lower than usual. Also, your reflexes are worse and you process information at a slower rate. So, a major setback on your driving skills. Not only in the car, you can also be a hazard on the road when you’re on a bike or even walking. (For example, last week I almost walked under a car after a short night’s sleep.) According to the Foundation for Scientific Research on Traffic Accidents, fatigue and tiredness play a role in 10 to 15% of road accidents. That’s quite a lot!

You’re more hungry

You burn a lot of calories in your sleep. But, more happens with your metabolism at night than you may think. If you don’t sleep enough, the hormone ghlerine is created. This is a substance that generates appetite. If you slept too little, you’ll be less full during the day. (And then snacks tend to become very dangerous…)

Your skin becomes older

Look, your skin won’t look 10 years older overnight. But, if you get too little sleep for longer periods of time, the aging process of your skin speeds up. However, there are also some short-term effects on your skin. Lack of sleep can make your skin dry (because your skin gets hydrated at night) and acne can occur. They don’t call it a beauty sleep for nothing…

Your immune system becomes affected

During your sleep, important proteins are created. These are used for a lot of things, for example, the construction of antibodies. An insufficient night’s sleep causes less of these proteins to be produced, which means that you are more susceptible to diseases. Did you know that you are three times more likely of getting a cold when you sleep less than seven hours a night? Another reason to go to bed on time…

In the long run you are at risk of severe illnesses

Do you lack sleep way too often? Then you seriously have to take care of yourself. Sleep shortage can have serious consequences. It makes you less sensitive to insulin, which could cause diabetes. You can also get increased blood pressure and you have a greater chance of having a heart attack. This doesn’t sound all too good…

Wow, these are all quite serious consequences if you don’t sleep enough. I also read that if you need to catch up on sleep, it’s better that you go to bed earlier than sleeping in in the morning. Are you doing everything you can to get enough sleep?

Source (header): Weheartit

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

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

How exercise can improve your sex life


The positive effects of exercise are endless. There are about a million, such as better sleep, stress management, radiant skin and an overall healthy body. We have done a little research to what exercise can mean to the wilder activities you perform in your bedroom: your sex life.

Lights on clothes off!
Why do we make progress pictures? Because the real progress is visual and so are men. There is no scale that will tell you how great you look. A man can tell you how beautiful you are if he can see it. So show him, it will beat all the instagram likes in the world.

Boosts testosterone
No, you will not grow a beard. Yes, we checked. Research has shown that your testosterone levels are higher after lifting weights. And it can last up to 48 hours!

Gets you in the mood
Like we mentioned in our previous posts exercises like yoga are great for your state of mind. It will teach you how to cut out all the distractions of daily life like doing groceries and that deadline you have at work.

Do it together
No not that, you dirty mind. Exercising together is a great way to combine your daily exercise and quality time with your boo. And admit it, his exercise face is… his sex face 😉

I can bend like a pretzel
Stretching and exercise like yoga make you very flexible. And we all know what that means, time to show off some new skills and positions in the bedroom.

In the end all the perks of hitting the gym add up to one most important thing: a more healthy, radiant and gorgeous you!

Inspired by Experience Life

8 reasons why training with your partner is awesome

partner workout

‘Train together, stay together.’ It might sound a bit silly, but it is absolutely true: training with your partner comes with countless advantages! Today, I’ve put together my top 9 that I want to share with you. 

1. You always have someone to spot you

It can sometimes be difficult finding the right person that is able to spot you. But when you bring your boyfriend or girlfriend to the gym, that problem disappears. You both always have someone to stand with you when you’re trying to make a new squat or bench press PR.

2. Sweating is absolutely not a problem anymore

When you’re always coming home as wet as an otter after you workout, it might be a bit uncomfortable to kiss or hug your sweetheart . But when both of you have been pumping iron in the gym together, there’s no reason to be ashamed about it.

3. Cheat days are twice as fun

If you thought it was fun to sweat together in the gym room, just wait until you guys hit your cheat day. Believe me, enjoying a huge, greasy burger is so much better when you get to do so together. You don’t need to control yourselves since you’ll both be back in the gym in a few days and you just get to see the utter happiness written all over their faces as they eat!

4. Your sex life is going to experience a big boost

Working out regularly often works to make people feel better in the skin they are in and also gives their self-confidence an enormous boost. And let’s face it, isn’t sex always better when there’s nothing to be shy about? You’ve got two people who are super comfortable with themselves and also with each other. On top of that, it’s a cardio workout that’s going to build up your endurance. Bring on the extra workout!

5. There is no one to fuss about your workout routine

If your boyfriend or girlfriend doesn’t understand the commitment that comes with a fit lifestyle, it can be sometimes annoying for them to know that you want to spend your Sunday mornings in a gym for instance. But if you share the love of gym and working out, you both can jump out of bed without disappointing anyone about the loss of quality time.

6. You never have to think about what gifts to get

When you share a hobby, picking out a gift gets just a bit easier. Bottles, yoga mats, a pair of dumbbells or a new sports outfit. A special advantage is that you can also use them yourself most of the time! It’s a gift that keeps giving.

7. You always have someone who will encourage you to get off the couch

You sometimes just have those days where it feels like you’re stuck to your bed. Even going to the bathroom takes extreme effort. When you have those days, it’s your partner who comes in with that encouragement to get you out of that slump. Even though you probably don’t want to hear it in the beginning, you’ll be proud of yourself after you go workout!

8. Massages all day long

This is probably the best reason on this whole list. Sore muscles is unfortunately part of the deal when you’re regularly at the gym  or being active in some way. Luckily, your sportive lover knows this all to well. This means that you’re always ready to give each other a nice massage after a day of trying to function with your muscle soreness.


9. You’re going to share a lot more laughs

A healthy diet and exercise improves your overall mood and general feeling about life. So going to the gym together is going to lower the amount of times you get into silly fights over the little things, making room for a lot more laughs. On top of that, you have more energy to actually go out and do things together. No more excuses!

So, are you a Fit Girl who is into training with your partner? Tell me why!

WIN WIN WIN: 3x €100 Nike Giftcard


It’s already December and that means it’s the month of parties, quality time with family and friends, and lots of food! The Christmas songs are on the radio again and the Christmas lights are everywhere. Yay, I like! During this time of the year we mostly just let our healthy lifestyle be. And that’s okay…

Before you know it, it’s already New Years Eve and we all start to think about New Year’s resolutions. Eating healthier? Working out more often? Or maybe it’s all not that difficult for you during the December month and you’re going for a run on Christmas Day (I did this last year and I loved it, more food for me during Christmas dinner :D). We all deal differently with the holidays. Some may let go of their heatlhy lifestyle and go all for it again on the 1st of January, and some just continue on with eating healthy and working out. It could also be that you are just at the beginning of creating a healthy lifestyle. Yes, we are all different! Vladana for example is trying to get back into her running route, while I myself prefer CrossFit, and so we all have different items on our Christmas wishlist 😉

No matter how you are dealing with your healthy lifestyle, we just want to make it a bit easier for you! To make a start, Nike developed the Gifting Experience to make Christmas shopping already a bit easier. But of course, you want to treat yourself as well sometimes. Therefore, we’re giving away 3 Nike Giftcards with a worth of €100,-, to get you going with unlocking your healthy lifestyle! In that way, you can get yourself Christmas presents which will fit your wishes. Now that’s a nice surprise under the Christmas tree 😉 How to have a shot at winning a giftcard?

  1. Follow Nike and #FITGIRLCODE on Instagram
  2. Sign up for our newsletter
  3. Tell us in a comment below what you would get yourself with this giftcard!

Well dear Fit Girl, you know what to do! Whether you’ve been a Fit Girl for years already or just starting, we’re here to help! What would you get yourself with this giftcard? Tell us! The contest runs until Sunday 13 December. 

The best solution for Christmas shopping stress

It’s the last week of November. Yeah, so? Well, that means that in 4 weeks already it’s Christmas! As I loooove Christmas, that’s not a problem for me at all. But, that also means that you should get all your Christmas gifts within the next 4 weeks! And that might get you quite stressed out…

For me, Christmas shopping isn’t very problematic as every year me and my family just pick names for whom we should buy presents for and you’re ‘obliged’ to make a wishlist. Super easy. In that way you only have to get the items on the wishlist and you’re done! But this also means you have to create a wishlist yourself. Personally, I always finish my wishlist in like 10 minutes. No struggles at all 😉 Every year my wishlist contains about 8 (cook)books and lots of gift cards. And before I know it I’m already at the maximum budget for the gifts. But I also know that it’s not that easy for everyone. For example, every year my friends ask me what they should get for their boyfriends, and my brothers-in-law (I’ve got three!) ask me for presents-ideas for my sisters… Obviously, not everyone is as lucky as I am concerning Christmas shopping 😉

No one size fits all

I know the struggle though… I always find it sooo difficult to come up with a gift for someone else.  Everyone is different: has different wishes, different bodies, different lifestyles etc. Some people make super useful wishlists, like Vladana, but then again this wishlist contains only running items and not everyone is into running. For example, my sisters hate running and they’ll be more happy with indoor workout-gear. Also, since I’m into CrossFit, I’d be super happy with CrossFit gear. So, as you see, everybody is different and has different preferences. As there is no ‘one size fits all’ with healthy lifestyles, there is also no one size fits all for Christmas gifts. Yep, I know this doesn’t make Christmas shopping any easier for you 🙂

Nike Gifting Experience

Luckily Nike also knows that everyone is different, with different lifestyles, practising different sports, and therefore has different Christmas preferences. To make it a lot easier for you this year, Nike developed the Gifting Experience. This is a special selection of all Nike products which are great to give and receive for Christmas! And the best thing is, there is so much diversity in this selection that everyone will find the perfect Christmas gift! Say bye-bye to Christmas shopping stress 😉

Of course, I also checked out this selection and I found this great sports bag to add to my own wishlist. Also, I really need those headbands to keep my hair out of my sweaty face (ohh the struggle…). What are your favourite items to add to your wishlist? 🙂

Super sexy foods for a great sex drive

Super sexy foods for a great sex drive

When was the last time you really felt like having sex? I don’t mean to be rude, but if you have to think too long about this question, your libido might be in hibernation. Obviously you are not always ready to rumble, but did you know that eating specific kinds of food can boost your sex drive? Add these super sexy foods to your shopping list, and you’ll feel sexier than ever.

These are foods for a great sex drive

  • Salmon and mackerel

The omega-3 fatty acids found in oily fish is your best friend when it comes to your blood circulation. This is essential for the supply of blood to your genitals (and thus increases the excitement down there). They can also increase (feelgood) dopamine levels in your brain – that enhance your lust.

  • Steak

Did you ever hear about Steak & Blowjobday (the Valentine’s Day for men)?  The link between steak and blow jobs? Probably because steak is a rich source of zinc, the same nutrient which oysters owe their reputation to. Namely zinc boosts testosterone and reduces the production of prolactin, a hormone that has a negative effect between the sheets.

  • Eggs

Breakfast in bed? Choose an omelet. The proteins in eggs will boost your energy- and focus level – two things that always come in handy. Plus eggs are a good source of vitamin B6, which helps balance your hormone levels and thus regulate your libido.

  • Unsweetened cranberry juice

It not only helps to prevent cystitis, but cranberry juice is a natural diuretic, which is very effective if you suffer from a bloated stomach. Put a few tablespoons unsweetened cranberry juice in a glass of water and drink up!

  • Chocolate

Everybody knows, that chocolate is the answer, no matter what the question is.  And this example proves it once again: chocolate is a proven aphrodisiac and contains a lot of magnesium, which makes you more relaxed. And you probably already knew that de-stressing is crucial to get in the mood. But dark chocolate (at least 70% cocoa) also contains phenylethylamine (PEA), which releases the same hormones as hot and steamy love making.

  • Oatmeal

A while ago we shared some delicious oatmeal recipes with you. These recipes are also a big reason to start eating oatmeal for breakfast. But I’ll give you another reason to swap your cheese sandwich for a bowl of oatmeal in the morning. Oats contain L-arginine, a substance that is sometimes used to treat erection problems. AND it stimulates the blood supply to the clitoris. Pretty fucking awesome, right?

  • Peach and nectarine

These fruits are full of vitamin C, which several studies have shown that those increase the female libido. It’s also good for the blood flow and thus for your sex drive.

Enjoy your sexy time!

source: Woman’s Health Magazine

How To Choose a Sport That Fits Your Personality

When you start your fit journey, you soon find out that you ‘simply’ need to do two things: eat healthy and work out. One does not go without the other. Eating right can be a hassle and it isn’t easy fighting daily temptations. But choosing the right kind of sports isn’t either. You have to find something that is exciting enough to drag your ass to for three or more times a week. And it must be a place that doesn’t serve wine or cocktails 😉

How to choose a sport that fits your personality
Let me start out by making clear that EVERY type of workout is better than not working out. Whether you start out with two short runs a week or completely dive into an active lifestyle right away: it’s super badass that you came off the couch and started to care for yourself and your body. So what can help you find something that suits you?

Team player or solo?
You could start by asking yourself: am I a team player or do I like flying solo? Think about if you would like to compete against others with a group of people or if you are more interested in challenging yourself. Examples of group sports are soccer, basketball and hockey. How about thinking outside of the box and looking into street dance or rowing.

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Why aren’t you noticing the fitness results you want?

Are you on a fitness train to nowhere? Have you been putting in hours of exercise but aren’t seeing the fitness results you expected? Even though you might be getting sweaty several times per week, there are some reasons you might not be toning or losing in the places you’d like to. 


What’s the deal?

These days we are overwhelmed by endless new “it” workouts said to work magic on all parts of the body. I know they are tempting, and it’s tough to resist when friends are constantly insisting, “You haaave to come try this [insert trendy workout here] with me! It’s amazing!” With all these new ways to work out, we can lose touch of what is best for our body, since we are all different and have different goals.

You’re putting so much time and energy into workouts so you are off to a great start. If you find yourself thinking that you should be looking more like the women you see on the workout videos you’re following, you might not be directing your efforts in an effective way.

What’s the plan?


In order to see results, you should tailor your workouts to your fitness goals. For example, if you want to build arm muscle, a Zumba class probably won’t help you much. Do your research and develop a schedule that fits your fitness mission rather than randomly selecting classes or workouts.

Make sure to keep track of your progress and hold yourself accountable for your workouts. You can use a fitness app such as one of these to help you stay on track and make sure you are balancing your workouts well. I for one am sometimes tempted to only do core exercises, but that booty needs some work too!

Remember to have a backup plan. If you were planning to go for a run but the storm of the year has decided to pour down on you, opt for a dance video or a jog on the treadmill instead. If your boot camp class gets cancelled last-minute, do some lunges, pushups, and other body-weight moves at home or at the gym.

Keep your favorite workout in the mix. Even if your absolute favorite way to exercise isn’t directly related to your current health and fitness goals, keep it in your schedule. It will keep you motivated and will give you a good dose of those endorphins to push you through the workouts you aren’t as crazy about!


Most of all, remember to listen to your body! If something doesn’t feel right it probably isn’t helping you like you want it to. Set goals, keep track of them, and find ways to stay motivated and hopefully you’ll start seeing the fitness results you deserve to! 


source: www.womenshealthmag.com

The many benefits of exercising outdoors

Ever heard the saying “you’re just one workout away from a good mood”? We totally live by this, and some of us prefer hitting the gym while others go outside in rain or shine. Have you ever thought about how your satisfaction, the efficacy of your workout, and your mood might differ if you exercise indoors or outdoors? 

There are some physical differences between working out indoors on stationary equipment or outdoors, but the major differences have to do with mental benefits. I’ll take you through both so that you know when it might be nicest to go to the park with your #BFFF like Fit Girl Vladana and I did today instead of hitting the treadmill or the elliptical at the gym.

Pssst: there is a surprise on the last page if you read through the entire article!

Active Leggings in Black and Onyx, Jogha; Racerback Tops in Teal and Blue, MyProtein


Get the most out of your workout

The gym has some obvious benefits, especially in terms of predictability and convenience- you know exactly when the gym opens, closes, and what the temperature will be like. The presence of many different types of equipment in the gym is also practical if you plan to, for example, do a circuit training on your own and are not able to carry kettle bells, mats, barbells, and stability balls around with you. Going to the gym is a safe bet if you want to squeeze in a great WOD when the weather outside is just not on your side. However in terms of getting the most out of a workout, you’re better off taking your booty outdoors.

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What does being fit mean?

As a child, I always challenged the rules.
I always asked why.
Even though I did very well in math (as there is only one correct answer), my favorite subjects were art and philosophy!  Art and philosophy allowed creative expression and the power to choose our beliefs.  This resonated with me as I was always more intrigued by the gray area.  Not just black and white!
“Facts” from history and science text books only went so far.  I asked: which side of the story are we hearing and from whom?  Who wrote this text book?  Even though the theory may be proven, it doesn’t mean that thousands of others don’t exist!  I wanted to know!
I was interested in what wasn’t proven yet.  What we couldn’t see.
In life, I never wanted to do what’s been done.  I enjoy pushing the envelope and creating new ideas, philosophies, and ways to condition the mind and body.  I follow my creativity.  I allow my imagination to lead me to new directions on my path.  The power of our subconscious mind is something that is not taught to us in school.  In our moments of stillness, when we are NOT thinking, our subconscious mind shines through.  And this is our power!
All of us have a “subconscious mind.”  Think of an iceberg.  If we are in a boat floating on water, the tip of the ice berg (that’s visible above water) represents the “thinking mind.”  Yet, what lies below the water is the rest of the iceberg which is much more massive in size!!! This represents “the subconscious mind.”  The subconscious mind is responsible for our being and responsible for majority of our behaviors in life.  Our thinking mind can sometimes cloud us and keep us from moving forward and progressing in life.  Especially if we identify with our minds, we can easily lose sight of the truth !
Our minds are tricksters and can often lie to us.  It is healthy to step outside our comfort zones and watch our thoughts.  This way we can see what we are habitually thinking.  Are they positive or negative thoughts ?
In watching our thoughts, we can see what we are continually telling ourselves and dis-identify with our thinking brain.  We can use more of our subconscious and more imagination to direct us and lead us towards our ultimate potential – a fit mind body and soul !
The thing is, your soul already knows the answer.  Start listening to your soul, trusting your intuition, and believing in your dreams.  Your soul is the energy that is your light ! It’s what attracts people to you and attracts the goods things to you and your When we stop thinking, we start doing, and taking action is the first step to getting fit!
Us girls can use movement and exercise to access our subconscious minds!  And turn off our brain!  I get it – we are all working so hard: to be great daughters, friends, girlfriends, wives, sisters, workers, bosses, make money, support ourselves… And change the world!  We are under lots of pressure! All while to look good at the same time!  We need that moment to turn OFF our brain – and this is where the workout comes in!  Our moving meditation! Please make sure to sweat and move your body! It can only make you better!
But remember being fit is not just something physical.  To be fit, we must have fit bodies, fit minds and fit souls.  All three elements are connected to well being and happiness.
Start asking why.  Start taking action.  Brain off.  Movement on! Love yourself!
PS if you’re in NYC, I teach classes and privates ! I’m here if you need me ! Visit www.nicolewinhoffer.com for more info!

A full body home workout

I’m sure you have experienced the following situation at some point in your life – you are really motivated to workout and to go to the gym, but your job or your studies are as time consuming as never before. Or maybe you are stuck at home and can’t make it to the gym. So what do you do? Do you skip your workout? No! Even if a gym with all its equipment comes pretty handy, you can work your whole body easily without any equipment at all! All you need is a mat and some dedication and motivation and voila! you have a full body home workout. Are you ready to do this?

My full body home workout will only take 30 minutes, but it engages your whole body – your legs, butt, core, arms and upper body. Furthermore, it improves your stability and you will feel great afterwards – pinky promise! Our goal is to complete 4 rounds of each circuit, following an A-B-A-B principle. First, you do circuit A, then B, then A and B again, etc. Try not to rest while doing the circuit, only in between circuits. That’s all!

Before we start, we are going to do a 3 minute warm-up to prevent soreness and injury and to get our heart rate up. After finishing our workout, we are going to do a cool down and a stretch. It might seem appealing to skip your warm up and cool down since it saves time, but you should never underestimate it. Your warm up prepares your body for the upcoming activity and a cool down is not only relaxing, but also improves your flexibility, prevents injury and keeps your blood flowing.


Are you ready for your full body home workout? Let’s get started!

Warm up:

1 minute jog in place

30 seconds kick backs

30 seconds High knee march

30 seconds Walk down planks

30 seconds elbow-to-knee-crossover


Circuit A:

20 Squat Jumps

20 Commandos

15 Burpees with push-ups

20 Power Sit-ups*



Circuit B:

24 Forward Lunges (12 per leg)

50 Mountain Climbers

30 Skaters

30 Plank Jacks


Cool Down

March in place for a few minutes

30 seconds butterfly

30 seconds hurdler stretch (each leg)

30 seconds quad stretches (each leg)

30 seconds wall calf stretches (each leg)

30 seconds wall chest stretch (each arm)


I hope you enjoy your full body home workout! If you are interested in more (home) workouts, fitness tips and recipe ideas, check out my blog or follow me on Instagram : @julesvogel.



How to dance your way to a healthy body!


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

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

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



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

What to look for in a Personal Trainer : The basics

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

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

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

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Meet my personal transformation

Oh oh- It’s about to get personal today! To be honest I’m kind of nervous to expose my transformation pictures. However, I hope it will inspire you and show that every woman is able to do it – and that’s most important for me! Let me tell you how my transformation changed my life and how you are able to achieve your goals too.

I thought it was about time to tell my sweet readers about the story behind my personal journey towards living healthy and getting fit – so far. OM to the G, looking back I almost can’t believe it myself! I’m not holding any secrets from you girls, the key to achieving your goals is: determination!

At one point I was ready for a BIG turnaround and promised myself to stick to my mission. Now, I don’t ever want to go back again..

So two things happened before things got really serious! First, I moved out of my parent’s house into a student house with my best friend. Having my own kitchen meant that I had to do the groceries. I had all the freedom to buy a lot of sugar-loaded-sweet-treats and.. I did. Secondly, my ex-boyfriend and I broke up and that was the point where I knew things had to change to get rid of my insecurity and really love my body again. It was time for my personal transformation, for “me-time” and to have a positive vibe!

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That’s when my journey really started to develop and showed the results I’m now addicted to my new lifestyle. It’s all about the positive mindset, finding the personal-fitting-diet and workout – HARD! Once you see some results, it gets easier and that was the point, I started loving my new lifestyle. Eating clean, living healthy and working out made me a happier and glowing girl. Looking back on my personal transformation so far, I’ve had ups and downs, yes absolutely, but it made me stronger! I’m more motivated than ever before and I hope I can inspire you all by sharing my “Foodie-ness” way of life here on the blog!

Success doesn’t come to you, you go and get it!

Live happily ever active,



3x WIN your own custom designed Nike Free’s!

This contest is closed. The winners are Selma, Annabella and Anne! You have been contacted through email.

That’s right, you can now design your own dream pair of Nike Free 4.0/5.0 and get them for free! Together with Nike we are going to make 3 Fit Girls 3 very lucky gals! Time to release the fashionista in you and get to the (virtual) drawing table girls!

The Nike Free shoes already made you feel like you were flying, but now you will be flying in your own personal style. You can customize basically everything, making these shoes your signature. From the sole to the laces, it will scream “this is me!”. Imagine even putting your name on them or an inspirational short quote on the Nikes in your favorite print. I was just designing my own dream pair and I have to admit, I think I will be dreaming about these babies…


How do I win?

Ok, let’s get down to it. How do you become one of the three Fit Girls that will be awarded their dream pair?

  1. Design your dream Nike Free’s 4.0/5.0 through this link
  2. Be creative and make it the best pair of Nikes a Fit Girl can dream of
  3. When you’re done, share your design by clicking on the mail icon in the right side of your screen and send it to community@fitgirlcode.com
  4. Don’t forget to put your name and email address in the box for comments!

Feel free to share your design on social media by using the hashtag #NIKEFREE in order to get even more eyes on your design!

What are you waiting for? Get started Fit Girls! We are looking forward to admiring your designs! Contest runs until March 31st. 

Celebrating women

I think every body is different and beautiful, it does’t matter if you’re short or tall or skinny or curvy.  I’ve found some curvy models and celebrities that I want to share with you that are absolutely gorgeous. Of course, these are my favorite beautiful curvy women, it does not mean that thin women aren’t just as beautiful. We all rock!

Celebrating women


Yes Adele has curves, but she’s also really fit. You’ve gotta be fit to sing the notes she does. I love that she really doesn’t care what everybody thinks about her. She always looks so confident!

Denise Bidot and Marina Bulatkina

These models stripped down and made some awesome pictures! They hope to change how the world sees beauty. Check out the other pictures here.

Christina Aguilera

Although Christina’s weight really fluctuates, I love her most with a few extra pounds. Years ago, she flaunted everything, and now she’s a more sophisticated curvy woman.

Mariah Carey

I don’t think Mariah Carey always accentuates her great features, although she has a lot of them. This picture accentuates her upper body and smaller waist beautifully!

Salma Hayek

I love Salma Hayek’s exotic look. I know this is about curvy women, but I just need to say, I love her haircolor and eyebrows =). She has a gorgeous hourglass figure and knows how to accentuate her good features.


Of course Beyoncé belongs in this list, she’s famous for her curves! I really love her hourglass shape. Beyoncé is actually quite slim, but not that muscular. So you see, every body is different, some are more toned than others.

Kate Winslet

This beautiful Hollywood actress does things her own way. She doesn’t really follow the trends and has her own style. This seasoned actress, famous for the movies Titanic, The Holiday and many more, has her own opinion and knows exactly how to present herself.


I would love to know who the women are that you admire. Let me know!

5 Health Benefits of a Glass of Red Wine

If there is one thing in the world you love the most after chocolate, what would it be? For me, it would be wine and I think a lot of girls will agree with me. Unfortunately, I always have the feeling that wine isn’t always as good for you. You can imagine my surprise when I found out red wine has a lot of benefits. Since wine is the favourite drink for a lot of women, I am going to lay it down for you. No more guilt tripping while your drinking your delicious grape beverage ladies!

First, let me tell you a little about the history of wine. Once upon a time, wine was considered as an healthy option. The ancient Egyptians and Romans used wine for health benefits and it even played a major role in medicine. Wine was considered as a way to disinfect wounds and drinking wine was seen as a means to maintain a healthy balance in the digestion system. It was only until the late 19th century that views changed about the consumption of wine. Because of the alcohol which is an inherent part of wine, governments and the people began to research the negative aspects of alcohol and what it can do to your body and brain. Of course, the results weren’t always as positive concerning the effects of alcohol.

Nevertheless, recent studies provided more positive feedback about the consumption of red wine (such as the French Paradox). Nowadays, people recognize the healthy benefits red wine can have on the body. Since we love red wine and love to drink it in our favorite yoga pants, we summed up our 5 favourite health benefits red wine can have on your body and mind.

Red wine is…

1. Good for the heart

One of the ingredients in wine called resveratrol, which is an antioxidant. It has been proven to be a protector of your heart and arteries. For example, resveratrol battles cholesterol. This is a good thing, because it eventually improves your cardiovascular health. Moreover, research that has been done on the heart and the drinking of red wine shows that moderate drinkers of red wine are less susceptible to heart attacks.

2. Good for your teeth

Although red wine can make your teeth look like you’ve just slaughtered someone, the drink is actually good for your teeth. According to a study red wine fights certain bacterias and this helps to prevent cavities in your teeth.

3. Good for your immune system

A 2001 study illustrates that drinking wine is actually pretty good for your immune system. The results suggested that red wine may have a protective effect against a common cold. People who drink red wine are therefore less likely to get a cold. How awesome is that!?

4. Good for your mental health

Spanish study from 2013 even suggests that wine may prevent depression. For this research, they analyzed the participant’s food intake and mental health. People who drank around an average of 7 glasses of red wine per week, were less inclined to have a depression. If you’re feeling down, just drink that glass of wine you’ve been wanting to have!

5. Good for your eyesight

Wine incorporates a compound that is called resveratrol (yup, it’s the same compound which makes wine good for your heart), it can also be said that wine is good for your eyes according to a study from 2010. Resveratrol stops the growth of blood vessels. ‘Why is that important?’ you might think. Well, the growth of blood vessels will decrease your eyesight.

So sit back, relax and drink your favourite beverage with pleasure. However, as it goes for everything, moderation is key. These research results were only applicable if a particapant moderately drank wine. For women, doctors suggest one glass of red wine a day. That’s why I want to introduce a new motto:

A glass of wine a day, keeps the doctor away!


Sources used:





Robinson, J., ed. (2006). The Oxford Companion to Wine (3rd ed.). Oxford University Press. p. 433.