3 reasons why a sport and foodlog helps you to achieve your goals

It seems like everywhere you go, gyms try to seduce you with their ads and their superdeals. Collegues suddenly celebrate their birthdays with homemade oat cookies and even your lazy ex boyfriend is posting a workout selfie. Yup, it’s that time of the year again. Everybody is trying to get into shape before summer.

Gaining a few pounds in the winter can happen to anyone, but we rather want to get rid of this wintercoat before summer shows up. If you want a summer body, working out is a must. However, don’t forget to eat healthy, it’s part of the deal. You can squat until you’re passed out, but if you don’t say bye to Ben & Jerry not much is going to change.

If your intention is to eat healthier and to work out, we suggest to keep a sport and foodlog. With this, we don’t mean that you have to count your calorie intake obsessively. No. But keep in mind how much you exercise and what you eat. It’s a useful tool in order to create your sexy summer body. That’s why we’ve summarized a couple of reasons on why should you make use of a sport and foodlog.

Avoid dissapointment

If you keep track of your daily food intake, you will become more conscious about your nutrition. You might think that that small piece of cheese and the leftovers from your pan don’t matter. But if you sum up all those little bites, you’ll eat a whole extra meal every day. If you don’t realise this, this will only get you frustrated.

Get to know your body

Do you suddenly notice you make a lot of progress? Or do you feel like you’re not achieving anything at all? Check your diary what could be the case. Did you eat something different the last couple of weeks or did you work out more? If you get to know your body and on what it reacts positively or negatively, you can adjust your workouts and food.

Honesty is the best policy

If you decide to use a sport and foodlog, be honest to yourself (and your trainer). Although it wasn’t a fantastic day and you cheated with some chocolate and wine, do fill out everything you ate. If you did not reach your goal at the end of the week or month, you know what the issue was (it has to be a realistic goal though). Only if you’re honest in keeping up with your food and working out schedule, it can help you to realise your goals.

Don’t be afraid. You don’t have to keep track of your sport and foodlog for your entire life. If you integrated working out and a healthy diet, your sport and food log will become self-evident.

Personally, we believe that My Fitness Pal is a great way to keep track of daily food intake. The app has an endless database with food and if your brand or product isn’t there, you can scan your barcode. A couple of girls from the #FITGIRLCODE crew also created their sport and foodlog. Take a look at their sport and foodlogs and be inspired! Don’t forget that every body is different and that your body may have different needs when it comes to working out and food.

Reebok Cardio Ultra: for every way the sweat flies

A brand new year started! Was your new years resolution to become fitter in 2015? Way to go girl! You made the first step in the right direction. Whenever you start your fit journey you should pick a sport that suits your personality. Do you like running, circuit training, weight lifting or are you more a Zumba kind of person? If you pick something you really like, instead of forcing something on yourself that might be a hype at the moment or your other Fit Friends are really into, you are much more likely to achieve your goals. 

Maybe you don’t want to stick to just one type of training and you prefer to mix it all up. Going to the gym regularly can be really challenging sometimes and the last thing you want is to get bored. If you do different kinds of workouts you should actually have different kinds of shoes. Every sneaker supports your feet in a different kind of way, but it’s pretty expensive to buy three pairs of shoes and also annoying to drag them to the gym all the time.

Reebok Cardio Ultra: for every way the sweat flies
Fortunately Reebok invented a shoe for women who like variety in their training. No need to buy three pair of different shoes when you got this pair. Where running shoes focus on a forward motion and fitness shoes often have no support for rotating movements, the Reebok Ultra Cardio shoe is prepared for movement in all directions thanks to the following technologies:

  • Trifoam: The damping material on the outside of the forefoot absorbs the impact of each movement and provides rebound you need between moves.
  • Adapt Move: The shoe is made of flexiblematerial that forms perfectly around your feet and ensures optimum multidirectional support.
  • Turn zone: a technology in the sole which ensures that the foot can freely move 360 degrees

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#FITGIRLCODE review
Of course I tried out the shoes myself. Personally, I’m a big fan of circuit training. This type of training offers a variety of exercises in all aspects of fitness, like HIIT, weight lifting and bootcamp. I noticed before that my running shoes did not give me great support during my workouts, but I didn’t really feel like buying an extra pair either. I was really curious when I could try the Reebok Cardio Ultra shoes because this shoe promises to support you in all types of fitness. Sounds like the perfect sneaker for my training!

Something that really annoyed me during my workouts before was that I slipped during my exercises. These shoes offer way better grip than running shoes for me to execute my exercises better. Also, circuit training includes a lot of jumping, like boxjumps, jumping jacks, rope jumping etc. During these kinds of exercises they gave me great support and rebound. Turning around quickly like when you do Suicide Laps also went really well. Since circuit training incorporates all kind of fitness aspects it’s a great all round shoe if you like to mix it up in the gym, so these babies will travel with me on my way to any work out!

Do you want to spoil yourself with a great pair of these awesome shoes? They are exclusively available at Intersport. Go get them!

Sporty Chique

If you spend a lot of time in the gym, your sports clothes become just as important as your ‘normal clothes’. You don’t want to be seen in the same outfit everytime you’re doing your workout. Moreover, new sports clothes are a good motivation to keep you going when you’re in a fit dip. 

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Nowadays, you see a lot of sports clothes and sneakers outside of the gym. According to us, this is a really good development! Don’t get us wrong, we love high heels and a beautiful dress, but sometimes you just don’t feel like wearing all of those clothes. Of course, this doesn’t mean that you should wear your worn out jogging pants with some flipflops and white socks. There are the most beautiful alternatives that feel just as comfortable. The sporty chique trend is now reaching its highest levels. Even on the catwalk you’ll see that outfits are more often combined with sneakers and models are wearing the most fashionable leggings. It looks like the fashion world is getting more and more acceptable towards the always-on-the-go woman and we think this is a nice development! Honestly, can you go back and forth for a whole day on heals? We think it’s physically impossible.

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Nowadays, you can go grocery shopping or drink a cup of coffee with your friends in a bar in your fashionable sports clothes. Of course, don’t fool yourself by only socializing in your sports outfit. Wear these leggings during a killer workout as well. If you feel good in what you wear, you can truly shine in what you’re doing!

Be sure to go to our webshop, because there are no shipping costs! Every order over 75 EUR in The Netherlands, Belgium and Germany won’t have any shipping costs. Also every order over 150 EUR worldwide will also have no shipping costs. YAY! Be sure to order quick so you’ll have your goodies before xmas!

 

Shop the Thursday look

It’s Thursday, meaning that it’s almost weekend! Ok, two days to go, but still, we’re already past the half of the week. Of course the weekend means that you can finally relax a little and do things you haven’t had time for during the week, but even better, you have some time to work out. Time to shop some pretty workout gear! I have lined up some of my favorites from The Hut for you. 

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Shades of Red

This running shirt from Nike has the perfect shade in between red and pink. With its flat seams you won’t get bothered by irritation or chafing – sounds good, doesn’t it? I definitely love this one!

 

 

 

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Badass Black

This short from Nike looks pretty badass to me. And the best thing about it is that it is on SALE! Get it now while you still can so you can shine in the gym or on the tracks.

 

 

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Pretty in Pink

Ok, I know I have already talked about these in my other article, but I seriously keep coming back to them. Hmm, maybe I should just get them already…

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Elegantly Black

This sports bra is so cute! All my sports bras are always in the laundry basket, I really need to get some more so I won’t have this problem over and over again. This one from Lija might be the next addition to my workout wardrobe!

 

 

Tote Original ZWART (1)

 

 

#FITGIRLCODE Original

Well, I don’t need to explain where this one is from, do I? Our very own Original Bag suits any outfit perfectly!

 

 

 

Which one is your favorite?

How to deal with flared ribs

Recently, we received a question from Ilona. She is a true Fit Girl who likes to work out a lot. However, she recently noticed something about the upper part of her body. Her stomach gets more flat, but because she has flared ribs, her ribs become more visible. She is now wondering what she can do to make her flared ribs less apparent.

First of all, flared ribs are something that you cannot change that easily. It belongs to the structure of your body and many people claim there’s not a lot you can do about it. It’s just a part of your body that is always and already naturally there. Shortly said: genetics. Some people have more flared ribs than others, just as some girls have bigger breasts than others.

Some say that you can make your flared ribs less apparent by breathing exercises. They claim that breathing and body posture are the reasons why you have flared ribs. So you could try that to correct your body posture or a breathing exercise. For example, lie on your back and put your feet on a wall while your knees are bent in a 90 degrees angle. Inhale through your nose and exhale through your mouth.  This will train your muscles to breath in a correct way.

However, some say you can make them less apparent by building muscles and doing exercises. You can try out barbell curls or triceps pushdowns. In these exercise you feel that you are training the part above your flared ribs. This could make the flared ribs less apparent.

Thus, many people claim different things. You can always try these, but don’t expect too much from it. Please think of yourself as beautiful and your flared ribs as a part of your body that makes you unique. I know this is hard sometimes, but there are just some things that cannot be changed.

Also, please remember that we are not professionals whatsoever. I’ve tried to find a solution for this question. But in order to be sure, I would advise you to contact a trainer at the gym or someone else who has the professional knowledge about this stuff. 

Ilona has them and I have them as well! Are there any other people that have flared ribs? 

What is oil pulling?

So the internet is filled with people trying oil pulling and everybody seems so be psyched about it. Now I am quite a curious monkey and I want to try it too. I did a little research and this article will be the first part, next time you will be reading more from me about oil pulling, it will be with the results!

What is Oil Pulling?

First things first
So what is oil pulling? Oil pulling, also known as “kavala” or “gundusha,” is an ancient Ayurvedic dental technique that involves swishing a tablespoon of oil in your mouth on an empty stomach for around 20 minutes. This action supposedly draws out toxins in your body, primarily to improve oral health but also to improve your overall health. The reported benefits include:

  • Whiter teeth
  • Cavity and gingivitis prevention
  • Better breath (halitosis suffers also reported greatly improved morning breath)
  • Stronger teeth and gums
  • Less jaw pain (TMJ sufferers noted great improvement)
  • Improvement of sleep problems and sinus issues
  • Alleviation of headaches
  • Hangovers and skin issues (reports have shown improvement in acne, psoriasis and eczema)

 

How it’s done

Put 1-2 teaspoons of coconut oil into the mouth. I think I’m going to use an organic coconut oil. Scoop it out as a solid and let it melt in your mouth before swishing.

Swish for 20 minutes. This is long enough to break through plaque and bacteria but not long enough that the body starts re-absorbing the toxins and bacteria.

Spit the oil out. Do not swallow the oil as it is hopefully full of bacteria, toxins and pus! IEW!

Rinse well with warm water. They say warm water seems to clean the mouth better. Swish a couple of times with warm water.

Brush well. Make sure you clean your mouth afterwards.

So I’m starting Tuesday with oil pulling and intend to do it for a month. I will take a before picture of my teeth so we can see the results. Wanna try it with me? 

 

OOTD: Chick on kicks

We are SO happy that sneakers can be worn with practically ANYTHING these days. Forget looking like a hobo, this is is sport chique, baby! ‘Cause when you look good, you feel good…And you know #Fitgirlcode is ALL about feeling good smile emoticon

OOTD: Chick on kicks

Aranka’s wish is to be a CEO on sneakers and seeing how her sneaker collection is growing, I’m guessing she’s well on her way. Check out her Outfit Of The Day and let us know what you think of it!

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GET THE LOOK  >> Sneakers: Nike Zoom Pegasus 31 |  Jeans: Asos  |  Tee: Mango  |  Sunglasses: Ray-ban  |  Bra: Mango  |  Blazer: Mango

 

Those pink Nike are calling me…I gotta have ’em! smile emoticon

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What do you love most of today’s look? Leave your comment below!

Top five must follow blogs

There are so many awesome blogs out there, which ones should you follow? I’m a bit new to Bloglovin (I know, I should be ashamed of myself), so I am not following a lot of blogs yet. However, I do have some favorites already! They range from fitness to fashion, from food to feel good. Check out my top 5 of must follow blogs at the moment!

  1. Anne Solveig
    Besides the fact that her blog is awesome, Anne is a really sweet girl! I’ve talked to her personally recently, and that makes her blog feel even more personal than it already is. This 21-year-old Dutchie blogs about fitness, food, fashion, make-up, city trips, and personal stuff. These topics are all balanced out and provide you with more than enough reading material. It is a light and easy read and is perfect to wake up with in the morning, so do check her out! Unfortunately you need to understand Dutch to read it (sorry international fit girls!).
  2. Fashercise
    Fashercise is the work of Alex and Camille, two Belgian best friends living in London. They post about a wide range of topics and believe that fashion and exercise should and can be combined. And wouldn’t we all like to look pretty while sweating like a pig? And if this isn’t enough already, they also discuss food, music, beauty & wellness, and gadget, with a dish of humor served on the side. Check out this blogpost, one of my favorites!
  3. Georgina Poh
    Georgina is so cute! She has a great sense of style and many inspiring work out ideas. Her food pictures make me think of the couple of months I spent in China and make me want to go back there! Ah well, I’ll just have to drewl over her food pictures, unless someone would like to sponsor a trip? (big puppy eyes)
  4. Food and Lycra
    The girls from Food & Lycra look like so much fun. Just by taking a look at their blog, you see how much they are enjoying their fit journey together. They are the best example of why you should have a BFFF (Best Fit Friend Forever)! Laura, Kim and Rachel blog about fitness, but also about food and fashion. What’s not to like?
  5. Follow Fashion
    I am not very good at spotting the first fashion trends and I don’t have super-awesome-pretty-stunning-fashionable clothes, but I do the best I can with the budget I have. Follow Fashion basically updates me on all the new trends so I get some inspiration for new outfits or how to combine that one shirt I have never been able to combine so far. They also blog about fitness, health and lifestyle, so definitely a must-follow. It is in Dutch though, but you can still go there for fashion inspiration even if you don’t understand the language.

Do you have any blogs for me that I should definitely follow? I would like some more to add to my Bloglovin feed!

Cellulite and how to deal with it

It’s almost sunny bikini season and I’m far from ready for it! My legs haven’t seen the sun in what feels like ages and in my head I somehow think I can just jump in a bikini and hit the beach! I mean, it’s not like I indulged in cheat meals over Easter or anything… 

So a couple of days ago I tried on one of those white bikinis from the new Giselle Bündchen H&M collection and, at a closer look in the mirror, there it was, my worst enemy, my greatest fear, the destroyer of confidence – Cellulite – *GASP*!!! 

Immediate action must be taken, so I went home and did my research, which turned out to be very fruitful and useful in dealing with that pesky thing that’s just so hard to get rid off! Needless to say there were dozens of myths and misconceptions to weed out but also a ton of information that turned out to be quite useful! I’m going to share all my newly acquired knowledge and experience with you!

What I really want to make clear: NO SHAME – all women can get it. No matter if you’re skinny or struttin’ some curves, this evil enemy can still get under your skin (pun intended). There are several reasons why this can happen, among which poor nutrition, fad dieting, slow metabolism, hormone changes, lack of physical activity and even dehydration (note to self: drink more water).

First things first: What is cellulite?

Cellulite is a persistent type of fat, that gathers under your skin, especially in the areas of the hips and thighs, and causes a dimpled, lumpy appearance. This can vary from an ‘orange peel’ look all the way to ‘cottage cheese’. Most of us have it and we all hate it, which is why you’re not going to like the next bit.

It’s hereditary! Why thank you, dear genes! This means that certain genes like gender, race, slow metabolism or circulatory insufficiency can predispose you to developing unwanted adipose tissue. Moreover, hormones apparently have a say in this too, especially insulin, noradrenaline (enables the body to perform well in stressful situations), and thyroid hormones. You can prevent it though – Just stay away from refined and processed foods, SUGAR, dairy and all kinds of fatty products.

Cellulite and how to deal with it

 Good news is you CAN get rid of it, BUT it takes time and perseverance…

 

  • Most importantly – EXERCISE – Make sure you get a lot of blood flow into those areas! It will make you feel good and look good. Cellulite can also be caused by muscular atrophy, a condition that occurs when a layer of muscle becomes weak, undefined and separates from the skin, which is why exercise is so important! Oh! Spice up your life (and food), that helps burn calories & increase blood flow!
  • Scrub Up – massaging your thighs using scrub can stimulate micro circulation, will make your skin look smoother and you’ll benefit from a bonus arm workout in the shower. Make sure you use circular movements, from bottom to top, guiding the blood flow towards your heart. One of my favorites is the Blueberry Body Scrub Jelly from Bodyshop. You can even make your own by mixing 1tbsp of used ground coffee, 1tbsp of coconut oil, 1tbsp of brown sugar and a dash of cinnamon.
  • You can also use one of these handy massagers to do the job ( you don’t wanna scrub off all your skin layers ). Use this baby to massage your target areas every time you hit the shower – yeah it won’t work overnight!
  • Creams DO help! They rehydrate your skin and help it gain more elasticity after working out. Look for one that also contains caffeine or Gingko Biloba – a substance that oxidises fat cells and strengthens your veins to improve blood circulation! It also increases your ability to remember things! Not bad, huh?!

Well, now you know what to do, go on, get one step closer to your perfect thighs! What are your super secret tips on dealing with this confidence crusher ?