4x what does caffeine do to your body

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

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

YOU BECOME ALERT

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

YOUR BLOOD PRESSURE RISES

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

YOU HAVE TO PEE MORE

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

YOU HAVE MORE ENERGY

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

 

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

7 tips to drink enough water every day

Drinking more water sounds really easy, but drinking enough water can be a challenge. There are many benefits to drinking enough water. If your water intake is not equal to what you lose in water, you can become dehydrated. There are several (health-related) reasons why drinking enough water is important. I have listed a few for you! 

 

♥ Water helps to keep the balance of body fluids
♥ Water helps to keep the muscles flexible.
♥ Water helps to keep skin beautiful and to give you that special glow.
♥ Water helps you kidneys.

We probably all know that drinking water is good for us. But let’s be honest, do you really drink more than 2 liters of water every day? Well, not me. Here are some tips to make sure you drink that extra bottle of water.

water

1. ADD A TASTE

Water is quite boring, so you can add almost any taste to it! For example, fruit (berries, orange, lemon, pomegranate or watermelon), vegetables (cucumber or celery), or spices (mint, lavender, cinnamon, vanilla). It gives that little bit extra to your regular water. There are also special water bottles for sale with a part where you can put fruit, vegetables or herbs. These are called infusion bottles. Google it 😉

2. TRY AN APP

There are several apps that will help you manage your water intake. For example ”Water your body” or “Waterlogged”. If you don’t want to use an app, you can aslo put some alarms for yourself on your phone reminding you to drink a glass of water. Or two glasses. ?

3. CARRY IT AROUND

If you always have a water bottle within reach, it gets easier to drink more. You keep reminded to drink water everytime. Be prepared! Wherever you go, always make sure you have a bottle of water.

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5. DIY REMINDER

Buy a clear bottle that you can write on. Mark with lines the amount you want to have drunk at a certain time and add this time. This way you literally keep your goals in sight all day.

6. USE A STRAW

You probably drink more and faster with a straw. Let’s see what happens when you use a two ;). Drinking with a straw is also better for your teeth. The liquid does not get through your teeth through a straw, so this is less harmful. Just try it out!

7. EAT FOOD WITH LOTS OF WATER IN IT

This doesn’t really count as drinking but it does hydrate you. Foods such as cucumber, lettuce leaves, grapefruit and watermelon are known for their high moisture content. About 20% of our fluid intake comes from food, so let’s eat some water!

8. USE SPARKLING WATER

Mix fruit juice with sparkling water and you will have a nice and fresh drink all day. It’s just like soda!

So for all Fit Girls: keep your water bottles ready and drink! If you are looking for a nice bottle to take your water with, check out our #FITGIRLCODE water bottle. This ensures that you drink enough water because 1 liter fits in and it looks great!  

Why you should try out these outdoor sports!

Sometimes you want to do a totally different workout and not just exercise in a gym. You can effectively exercise outdoors. When you are on vacation, you do not always have a gym nearby. Outdoor sports can be great fun, but what are fun sports that you can do outdoors? I have listed a number of challenging workouts.

HIKEN

You have probably heard of ‘hiking‘. There are many Fit Girls who do this workout and I can tell you it’s great fun! Of course it depends on where you live, but otherwise look for a place where you can hike. Especially on vacation, this is a very nice workout that you can do almost anywhere. For example, go with sunrise or sunset, then you can immediately take beautiful Instagram photos. Two birds with one stone! 🙂

INTERVAL RUNS

This can certainly be a good challenge for yourself! You can make it as fun as you want, go to a beautiful and peaceful environment. Gently start building the run and then take on the challenge. First warming up with leisurely walking, then fast walking and running and again fast walking and running again. That way you really challenge yourself!

STAIRS

We all know walking the stairs and we do it regularly. You have a special device for this in the gym, but you can of course also do this outside. This workout is super good for your legs, buttocks and core. So let’s do this! You can also do it together with your workout buddy, that’s even more fun!


JUMPING ROPE

Jumping rope is typically something you used to do as a child. But who says you can no longer use it in your workout. Go outside and jump rope! On the internet you can also find various exercises with a jump rope. So make it a challenge, that’s how it stays fun!


Do you prefer to exercise indoors or outdoors? Let us know! We are very curious about what kind of workout you prefer to do. 🙂 

Why you should do a cooling down

Before I start exercising I often start with a good warm up. Just 10 minutes on the treadmill or good stretching and I can take it. But when I finish my workout, I often can’t wait to go home. I forget something very important: a cooling down! Recognizable? I will explain to you today why a cooling down is important and I will give you tips on how to perform it as well as possible. 

THE IMPORTANCE OF YOUR COOLING DOWN

Did you know that  a cooling down does more than just prevent muscle pain? There are a number of other important benefits attached to it. The biggest reason to do a cooling down is to prevent dizziness, this is caused by a change in the blood circulation. When you suddenly switch to rest mode from a good workout, that change is very sudden and you can get a bit dizzy. In addition, a cooling down is very important for your muscle recovery. A cooling down reduces the lactic acid in your body. The lactic acid accumulates in your muscles during exercise and causes a slower recovery. When you do your cooling down, the lactic acid is removed more easily and your body recovers better.

TIPS FOR YOUR COOLING DOWN

  1. Plan your cooling down

When you know you have an hour to do your workout, plan 50 minutes for your warm up and workout and keep the last 10 minutes for your cool down. This way you will be ready in time for the next thing on your schedule.

  1. Make it a routine

Do you exercise according to a certain schedule? Plan your cooling down into your schedule. If you repeat this scheme for a while, you automatically get used to it and it becomes a routine. So you never have to think about whether or not to do your cooling down.

  1. Keep it simple

A cooling down does not have to be complicated or take a long time. Keep it simple by walking for 2 minutes and then doing some stretches. Or do a yoga routine of 5 minutes for example, easy does it!

I will never skip my cooling down again! Do you always do a cool down after working out? Or do you, just like me, skip it too often? I like to read what you think! 🙂

Get killer abs with these exercises

Let’s be honest: secretly we all want abs of steel. 😉 And no matter how boring those crunches are, training your abs is a very important part of your workout routine. It’s time to bring some variation into your abworkout! With these simple exercises you can train your abs just as hard. 

DEAD BUG

The name of this workout is a bit silly (but let’s be honest, we can’t think of a better description ourselves), but that certainly doesn’t make it any less effective and in our opinion a lot nicer than crunches. This is how you do it:

 

  1. Lie down on your back and extend your arms. Raise your legs and bend your knees.
  2. Now extend your right arm backwards and at the same time move your left leg forward.
  3. Go back to the starting position and repeat with the other side.

V-UPS

With this exercise you can train your obliques, and we need them too! It’s a very effective workout, but it’s also super easy and quick to do. Sounds good, right? This is how to do it:

  1. Lie on your right side with your right arm extended and your left hand behind your ear. Lift your feet off the floor.
  2. Now move your knee and your elbow towards each other, while your right forearm remains flat on the floor.

HIP DIPS

Another fun name! This exercise is again very effective for killer abs and you can do it everywhere you want. You don’t have to move to do it, that’s what makes it a very easy exercise. Ready for some killer abs? Here you go:

  1. Take a plank position and make sure your back is straight and your elbows and hands lie flat on the floor.
  2. Lean with your hip to the left, while your spine remains straight. Then move to the right.
  3. Repeat this in a smooth motion to perform the exercise as well as possible.

WOOD CHOPPER

You need a dumbbell for this exercise, but you can also use a big bottle filled with water. Be creative with what you have! Also with this exercise you train your oblique abs again. The more repetitions you can do in a minute, the more effective it is. This is how to do it:

  1. Grab a dumbbell and stand with your feet shoulder width.
  2. Slightly lower your knees and keep the dumbbell at knee height.
  3. Now lift the dumbbell above your head in a smooth motion and move it back to your knee in the same way.

 

With these exercises it can be more fun training your abs. So don’t listen to those excuses! What is your favorite ab workout? Let us know in the comments! 🙂 

4 different salads with avocado

We love to eat avocado at noon. Because of the fats, you are full for a long time and that’s perfect, because you have more energy for the afternoon. But avocado toast can get a little boring. That’s why we searched for the best salads with avocado, that are filling enough. Want to know more? Read more! 

Zo maak je avocado salade met couscous

Source: @storiesbysuus

COUSCOUS AVOCADO SALAD

Ingredients

  • 60 grams of couscous
  • 1 tomato
  • 80 grams of tofu
  • 1/2 paprika
  • 1/2 avocado
  • 1 tbsp sunflower seeds
  • Olive oil
  • Salt and pepper
  • 100 ml of soy sauce

Method of preparation

  1. Cut the tofu in cubes and let them marinate in the soy sauce. The longer you let it marinate, the more taste it absorbs.
  2. Put the couscous in a bowl and pour over 50 ml of boiling water. Cover the dish and let it stand for 3 minutes.
  3. Fry the tofu in a frying pan.
  4. In the meantime, cut the avocado, paprika and tomato to the desired size.
  5. Stir all sliced ingredients into the couscous and divide the sunflower seeds over it.
  6. Season the salad with olive oil, salt and pepper.

Hoe maak ik een quinoa avocado salade ?

Source: @storiesbysuus

QUINOA AVOCADO SALAD

Ingredients

  • 60 grams of quinoa
  • 1/2 avocado
  • 70 grams of sugarsnaps
  • 50 grams of cucumber
  • 50 grams of mixed salad
  • 20 grams of dairy spread
  • 1 spring onion
  • 1 teaspoon of dill
  • salt and pepper

Method of preparation

  1. Prepare the quinoa as indicated on the package.
  2. Cook the sugarsnaps for 3-5 minutes in a pan with boiling water and cut the cucumber, spring onion and avocado to the desired size.
  3. Mix the quinoa, sugarsnaps, sliced vegetables, mixed salad and dairy spread.
  4. Finish the salad with the dill and some pepper and salt.

Wat is het recept van een avocado rijst salade?

Source: @lisa.s

TASTY RICE SALAD WITH AVOCADO

Ingredients

  • 65 grams of brown rice
  • 1 spring onion
  • 1/2 paprika
  • 20 grams of arugula
  • 50 grams of lentils
  • 1/2 avocado
  • 30 grams of Hummus

Method of preparation

  1. Prepare the rice and lentils as indicated on the package.
  2. Cut the spring onion, paprika and avocado to the desired size.
  3. Mix the rice, lentils, spring onion, paprika, arugula and avocado.
  4. Finish the salad by stirring the hummus through the salad.

Ben je op zoek naar een salade met avocado en zalm?

SALMON AVOCADO QUINOA SALAD

Ingredients

  • 60 grams of quinoa
  • 1/2 avocado
  • 1 salmon fillet
  • 50 grams of sugarsnaps
  • 25 grams of cucumber
  • 60 grams of mixed salad
  • 1 teaspoon of dill
  • 20 grams of dairy spread light
  • 20 grams of spring onion
  • salt and pepper

Method of preparation

  1. Preheat the oven to 200 degrees Celsius.
  2. Prepare the quinoa as indicated on the package.
  3. Meanwhile, put the salmon in a baking dish and sprinkle with some pepper and salt. Then put the dish in the oven for 20 minutes.
  4. In the meantime, cook the sugar snaps in 3-5 minutes in a pan of boiling water and cut the cucumber, iceberg lettuce, avocado and spring onion to the desired size.
  5. Mix the quinoa, sugarsnaps and sliced vegetables.
  6. Finally, stir in the dairy spread and dill and place the salmon fillet on top.

 

Hopefully we have given you some inspiration to make a new recipe with avocado! Which one are you going to try? Let us know what you think about this blog in the comments!

The best arm workouts for fit girls

It’s time for a new workout! We often hear that women don’t like training their arms as much as the rest of the body. Maybe it’s because the exercises can be quite intensive, but did you know that your shoulders and upper back contain the least fat of your entire body? So if you do the right arm exercises, you can give this area a makeover in no time!

 

THE THREE BEST ARM WORKOUTS

The normal push-up

The great thing about the push-up is that you can do it anytime and anywhere. These exercises not only provide training for your arm and chest muscles, but also make your core stronger.

Instructions:

  • Lie flat on the floor with your face to the ground. Keep your feet together. Your weight must rest on your chest.
  • Put your hands down with your palms flat on the floor, slightly wider than your shoulders and with your elbows facing your toes.
  • Now raise yourself by using your arms. At this point your weight must be carried by your hands and the ball of your feet.
  • Make sure you are in a straight line from your head to your feet. You call this position a ”plank” and you can also use it for various other exercises.
  • This is the start and end position of a push-up.

On your knees:

If you are still unable to do a regular push-up, try to do it on your knees. You can also start with normal push-ups and then move to your knees if it gets too heavy. Follow the instructions for the normal push-up, but keep both knees on the floor. Make sure you use your chest, shoulders, and triceps to raise yourself. Don’t use your hips or back!

 

Kettlebell lifts 

You probably see people waving more and more in the gym with a weight that looks like a cannonball with a handle. Those weird things are called ”kettlebells”, and they have used for centuries by Russian powerhouses to become ”strong as a bull”. If you don’t have a kettlebell yet, you can buy one, use a dumbbell or even a bottle filled with water.

Instructions:

  • Sit on your knees and put the kettlebell (dumbbell/waterbottle) in front of you.
  • Grab it with both hands, hold your elbows along your body and lift the kettlebell to the height of your chest and put it back.
  • Make sure you keep your back straight and push your pelvis forward as you lift the weight.

 

Reverse push-up

This reverse push-up is the complete opposite of the normal push-up. Your hands and feet are still on the floor, but you are in an inverted position.

Instructions:

  • Lie down with your back on the floor, with your knees bent and your feet flat on the floor.
  • Place your hands on the floor with your ears flat and palms facing your feet. Your elbows should then face the ceiling.
  • Raise your hips towards the ceiling and at the same time push your shoulders off the ground by actively using your arms.
  • Fully extend your arms, bend your back and lift your heels off the ground.
  • Slowly lower yourself again until you lie down and repeat the exercise.
  • If your body is raised, you should form a nice arch and your head should hang straight down.

 

So, now you know what to do! Try to do what you can, but don’t go too far. You may challenge yourself, but do it with your mind and listen carefully to your body. Reaching your goal can also take a little longer than a month. It doesn’t matter! The most important thing is that you take steps towards your goal. This is how you will ultimately get there! Good luck girls! 

How can you really enjoy working out?

I think that there are two types of people: the ones who enjoy working out and the ones who work out, but only do it to get a fit body. But I also think that everyone can become person one. Want to know how to become that person who really enjoys working out? Then read on!

CHANGE YOUR GOALS

Working out to lose weight is a good motivation, but I don’t think you can maintain that mindset for a long time. Just try to think of the other benefits that working out gives you. Exercising can clear your head for a while, and that can be really relaxing! You can shift your focus from body to mind, so you can never feel disappointed again, if you take it easy at the gym. Try to change your goals into something you can achieve in a shorter time.

TRY DIFFERENT SPORTS

When you decide to start a healthy life, many people think immediately of going to the gym. But if you immerse yourself in different sports, you will soon find that you really don’t have to do fitness to lose weight. You can start boxing, football and many more sports! There will definitely be a sport that suits you.

UPDATE YOUR PLAYLIST

I can’t train without my music playlist, so I always make sure that I update it once in a while. Try to vary with different music styles.  That way, you can find out the music style that gives you the most energy to train! One playlist simply works better for you than another.

NICE OUTFIT

No more black leggings and sportbras, but cheerful prints and bright colors! Treat yourself and find the most amazing sportoutfit to rock your next work out! Or treat yourself everytime you reach a goal with a new item. So you always have something to look forward to!

You too can get pleasure in sports, you just have to think a bit different! It’s not too bad, right? What do you do to make working out more fun? Let us know in the comments!

Mexican Taco’s with mozzarella and kidney beans

We have a new recipe for you guys! This time it’s a mexican recipe, with mozzarella and kidney beans. Taco’s are sometimes pretty hard to eat. They fall apart and break, but they are still one of the best mexican recipes. So try this one out and enjoy!

MEXICAN TACO’S

Ingredients

  • 70 grams of kidneybeans
  • 70 grams of corn
  • 1 little onion
  • 1/2 paprika
  • 1 tomato
  • 70 grams of iceberg lettuce
  • 1/2 mozzarella ball
  • 2 taco schells
  • 2 teaspoons of taco herbs
  • pepper and salt

Bereidingswijze

  1. Cut the onion, paprika, tomato and mozzarella in a size that you want.
  2. Heat some olive oil in a pan and bake the onions in it. When the onions get a gold color, you add the paprika, tomato, corn, kidney beans, taco herbs and some pepper and salt.
  3. If this is warm, you can add the mozzarella.
  4. Heat the taco shells in another pan. Don’t use olive oil for this one. Pay attention that the mozzarella doesn’t melt to fast.
  5. When the mozzarella has melted, the taco shells can be filled with iceberg lettuce and all the other ingredients.
  6. Enjoy!

 

Easy right? This recipe does not take much time to make and it’s super tasty! Let us know what you think about this mexican recipe and leave a comment! 🙂