7 Bedtime Habits That Will Make You Healthier and Happier

Set the Right Room Temperature

Making sure your room is at the right temperature before you go to bed is essential for a solid night’s sleep. If you wake up too hot or cold during the night, then your sleep will be interrupted, affecting its quality. Finding the right temperature for your bedroom will most likely require some trial and error, but a comfortable temperature is important.

 

Limit Your Caffeine Intake

Caffeine is a stimulant that is consumed by individuals to increase alertness, focus and make them feel more awake and energized. Limiting your caffeine intake late in the day is essential for a good quality sleep. When it is consumed late in the day, it will stimulate your nervous system, which will make it difficult for your body to relax naturally during the night.

 

Do Relaxing Exercises

Doing intense exercise an hour or two before bed is a great way to make yourself naturally tired and improve your sleep at night. You should not do intense exercises right before bed as it can actually make you feel more awake. If you would like to do some exercise before you sleep, then you should consider adding some relaxing stretches to your night time routine.

 

Block Out Any Sound

Waking up to noise during the night is common, especially if you live near a busy road or a populated area. Ear plugs are a great way to block out any noise that interrupts your sleep and you can block gaps in your windows to reduce noise getting through. If you sleep with a partner and they snore, you should do what you can to stop them snoring to help you get the best sleep possible.

 

Reduce Screen Time

Many of us are victims of spending too much time staring at screens. This can have a negative impact on our mental health and can cause issues to our eye health and posture. Reducing your screen time before bed is an effective way to improve your sleep quality. Ideally, you should cut screen time an hour before you go to bed, but benefits can be experienced just half an hour before.

 

Take Calming Supplements

There are a number of natural remedies that can improve sleep quality. Melatonin tends to be the most popular supplement to take before bed, as it helps you fall asleep quicker. However, there are several other supplements that induce relaxation to help you sleep. These include glycine, lavender, magnesium, L-theanine, valerian root and ginkgo biloba.

 

Get Yourself Relaxed

Optimizing your bedroom environment and doing this to make yourself feel relaxed before bed should be combined with the above tips to help you rest well during the night. To optimize your bedroom setting, you should make sure your mattress, bedding and pillows are comfortable, and eliminate external noise and light. To relax yourself before bed, you should take a warm bath or shower.

Incorporating these habits into your daily routine won’t happen overnight, but once you manage to make them part of your bedtime routine and your sleep quality improves, you will become a healthier and happier person.

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?

10 things you can do on a sunday for a better week

 Sunday: for some people a lazy day, for the another a day to be active. No matter how you spend your Sunday, there are a number of things you can do that will prepare you well for your week. Apply these tips and you start your Monday a lot better and more organized. Sounds good, right? 

1. GROCERIES

Do you work a lot or do you go to school? Use you sunday to do your groceries. So you know for sure that you can make all your mealpreps and you have enough healthy and tasty things for the rest of the week. And most of the time it’s more quiet on a sunday in the supermarket!

2. TIME TO PREP

Sunday is the best time to make healthy snacks and meals for the upcoming week. Bake a healthy and tasty cake and make a few bowls with lunch and diner. Put it in the fridge or freezer and you can eat healthy for the whole upcoming week!

3. ME TIME

Do you take the time to take good care of yourself? From now on, plan an hour or more every Sunday to take care of yourself. Take a bath or a hot long shower, scrub your skin, apply a mask and paint your nails. You will feel reborn!

4. MAKE A PLAN

Do you have a busy week ahead of you? Take your time to organize your plans. Make a schedule for each day and write everything you have to do. When you have to exercise, what you are going to cook, when you have that important appointment with your colleague. Like that, you know for sure that you have all the time to do all your things. And it also prevents stress!

5. CLEAN YOUR HOUSE

Nobody likes cleaning, right? But how nice is it, if you come home on a Monday and your house is perfectly clean. Make it a habit to clean your house on a sunday. Do your laundry, vacuumclean your house and change your bed sheets.

6. OUTFIT ON POINT

Do you have nothing to wear every morning when you wake up? Use an hour on your Sunday to prepare your clothes for the upcoming week. Another tip: look at the weather forecast to adjust your clothes to the weather! 😉

7. WORKOUT TIME

Do you literally have no time to exercise this week? Now is the perfect timing! You don’t have to leave the house, because you can search for an ”at home workout” on YouTube.

8. QUALITY TIME

Is your pet home alone this upcoming week? Use your Sunday to catch up on lost time! Give your cat or dog some extra attention. They will thank you for that. 🙂

9. MOTIVATE YOURSELF

Compose the ultimate music list with songs that make you feel super powerful, collect the best motivational quotes and set a number of goals you want to achieve this week. Motivation guaranteed!

10. LEARN SOMETHING NEW

Spend your Sunday useful by teaching yourself something new. Join a workshop, do a new sport, listen to a podcast or read a book. You can never have enough knowledge!

 

What do you think? Are you going to rock this week? I know that I will! Let us know what you do on a Sunday in the comments or on social media 🙂

Honey hair treatment for healthy & shiny hair

These days a lot of people are committed to eating healthy. But what about the products you put ON your body, like shampoo, body lotion and deodorant? I discovered that all the beauty products we use on a daily basis contain a lot of ingredients we know nothing about. Most of the ingredients are no good. So I did a little research for healthy alternatives. I found some beauty product in the most natural way possible. It got me really curious and now I somewhat addicted to try new things. The latest thing I tried is putting honey in my hair instead of artificial shampoo.

 

The ‘No Poo’ movement
The more natural the better, is my opinion. A year ago I started trying bicarbonate (baking soda) to wash my hair with. My hair got a bit rough and dull, but clean. I wanted to try something new, so I decided to try pure honey to wash my hair with. What I read on the internet got me really curious. Normal shampoo is actually designed to clean you scalp of sebum. But did you know that your hair gets greasier the more you wash it? Daily washing may cause the oils to be stripped too quickly, encouraging them to come back even oilier to make up for the loss. If you have naturally greasy hair, it’s recommended that you only wash it every 2-3 days. Wanna know more about this subject? Try searching on the internet for ‘no poo’. You’ll find lots of information.

 

 

Shiny & clean hair
So, how does it work? Make sure you get real natural honey (no sugar, water or preservatives) for your hair treatment. I used organic honey from a beekeeper. Put one tablespoon of honey in an empty bottle or cup and add a few spoons of hot (if you use cold water it doesn’t blend well) and stir. Poor the mixture over your head and massage your scalp easily. No need to wet your ends, the water and honey will run down automatically. Leave it in your hair for a couple of minutes. Rinse your hair carefully. You don’t need to use conditioner anymore. The result: shiny and clean hair!

I washed my hair with honey for quite some time now, but I don’t want to state yet that this is the best way to treat your hair. First I want to try out other natural products. Although, if you want to experiment with natural products, honey or baking soda are good ones to start with. Please share your experience with me! I am really curious to hear your opinion about it! One more tip: try extra vergine coconut oil as body lotion. It makes your skin super soft and smooth!

 

Share your tips and tricks for shiny and healthy hair! Everything is welcome 😉 

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.

WHAT IS IN THE GUIDE?

  • 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

WHY IS THE FITGIRLCODE GUIDE UNIQUE?

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.

HAPPINESS JOURNAL

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

THE PERFECT GIFT FOR FIT GIRLS!

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

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

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

Flying with WOW Air

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

hotspots in Los Angeles

hotspots in Los Angeles

hotspots in Los Angeles

Pali hotel

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

Pali Hotel, 7950 Melrose Ave, Los Angeles

hotspots in Los Angeles

hotspots in Los Angeles

Alfred Tea Room

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

Alfred Tea Room, 705 N Alfred St, Los Angeles

hotspots in Los Angeles

Croft Alley

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

Croft Alley, 8428 Melrose Place, Los Angeles 

hotspots in Los Angeles

hotspots in Los Angeles

The Butcher’s Daughter

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

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

hotspots in Los Angeles

hotspots in Los Angeles

Malibu Farm

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

Malibu Farm, 23000 Pacific Coast Hwy, Malibu

hotspots in Los Angeles

hotspots in Los Angeles

Hotel Erwin

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

Hotel Erwin, 1697 Pacific Ave, Venice

hotspots in Los Angeles

Erewhon

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

Erewhon, 7660 Beverly Blvd A, Los Angeles

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

Natural products for your hair

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

natural hair products

Lemon: Itchy scalp

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

Honey: Dry hair

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

Avocado: Frizzy hair

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

Bananas: Shiny hair

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

Coconut oil: Conditioning

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

Eggs: Oily & dry hair (yes, both!)

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

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

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

#FollowFriday: Inspirational women you need to follow on Instagram

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

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

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

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

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AND THIS…

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

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

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

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

13 Inside facts about the #FITGIRLCODE headquarters

Every office has their special little quirks. #FITGIRLCODE is no exception. I kinda get the idea that we seem more normal on here than we actually are, so I want to change that up a bit. So, I hereby present you: 13 inside facts over the #FITGIRLCODE Headquarters. 

1. Peanut butter junkies

We go through at least two jars of peanut butter each week. I find it a miracle that we all can fit through the door. It may have something to do with the fact that we have to climb all the way up to the 3rd floor everyday (yes, 60 steps.) Fit Girls or not, everyone arrives in the mornings out of breath with some sweat above their lips, and a bit of a limp.

#FITGIRLCODE

2. Boob expert

Breasts are complicated. They come in all shapes and sizes, and it’s not rare that the left one can be a different size from the right. That’s something you should know! Especially if you are running the customer care for Jogha and #FITGIRLCODE. Luckily, Diana has developed into a true boob expert. She has a knack like no one else to know exactly which sports bra is suitable for you. So men, if you’re looking to buy a gift for your Fit Girl and you have a nagging boob related question: then Diana is your girl. For boob questions and more. FYI: if you swipe long enough on Tinder, you’ll find her yourself. 😉

#FITGIRLCODE

3. Chilling with your harem

There is exactly 1 man working at #FITGIRLCODE and sometimes we forget that he is here. Now, it’s not that we see through him, but more so that he is a man. With feelings. Because no one even considers going to the bathroom to change into our Jogha outfits; we do it right in the middle of the office. If that’s not enough, we also give him style advice and Tinder strategies. But if he puts in his earphones, then we know we took it too far and back off.

#FITGIRLCODE

4. A life supply of protein-rich kruidnoten

Shelley has a drawer with an endless supply of food. There must be a double bottom in there though, because it’s been a while since Sinterklaas has been away, and she still bothers us with those protein-rich kruidnoten. But we obediently gnaw away at those tough kruidnoten, because if the world were to end, it’s better to be in Shelley’s good graces. If there’s anyone prepared for the Apocalypse, it’s her!

#FITGIRLCODE

5. iPhone extremists

At #FITGIRLCODE HQ, there are two camps: Team Samsung and Team iPhone. Team Samsung gets seriously looked down at by Team iPhone. An iPhone 3 actually ranks higher than a Samsung S6 Edge. Aranka actually let it slip yesterday that you can’t get ‘in’ unless you have an iPhone. You can be perfectly qualified, but without an iPhone, you can say bye bye to a job at #FITGIRLCODE. I’m just super happy that I got my Samsung under the old rules.

#FITGIRLCODE

6. Tremendous Thursday

We have quite the habit of arriving to the office in our sports clothes. Because we can, that’s why. And also because it’s convenient to head straight to the gym without having to change. We are urban nomads and this way, we save space in our backpack. Because we end up looking like Mel C most of the week, we came up with Tremendous Thursday. The idea is that, every Thursday, we pay a bit more attention to our appearance. In reality, everyone forgets about it, and the only thing possible is to put on some red lipstick. Dorien always has 5 different shades on her, so if you look like a slob on Thursday, you can’t get out of it.

7. Designers are always on call

Anneloes is our visual designer. And visual designers are always on call. It is indeed, an art. Thinking of a nice sentence goes well – what I do as a copywriter – but as soon as something needs to be done that’s more complicated than Paint or Picasa, I get into a blind panic. Getting a visual to a specific size or removing a black spot from the background: Anneloes, HELP! As if the poor child has nothing better to do.

#FITGIRLCODE

8. Sistah from another mistah

For those who don’t know, Jogha is the sister of #FITGIRLCODE. Both are together in the office in Rotterdam. Kim is the fashion designer of Jogha, so she decides how you’ll be looking at the gym next season. So you’d better be in her good graces. We’ve lately put on a ‘child’s lock’ on Kim’s browser, because when searching for fashion inspiration, she often finds herself in the dark side of the internet. The things she has seen cannot be unseen.

#FITGIRLCODE

9. Anna’s 4 o’clock Dirty Dance

I have ADHD and so, I have the attention span of an Easter egg. I fight hard against it, but at 4 o’clock sharp, my internal clock goes off and I have to move. I turn the music up a bit louder and do a dirty dance in the middle of the office. Nobody ever joins me. They all look at me sheepishly with a  look on their face that says: “what is Anna up to now” It doesn’t seem that way, but I really don’t care at all. My dance moves are truly awesome after a few glasses of wine, but I don’t know if that actually improves my attention span. Maybe I need to try that out one time, since Aranka has no problem with drinking during office hours as long as the targets are met. A bit Wolf of Wallstreet style in that way. 😉

#FITGIRLCODE

10. Danique’s danceable ringtones

Who has a song as their ringtone in 2006? Well, Danique a.k.a Daneequa does. Danique cannot stand techno, but she goes wild over nice R&B and hiphop beats. When she gets called, the whole office has to a little dance behind their computers. For a long while, we were jamming to Gyptian’s Hold Ya, but at the moment, it has moved to Hotline Bling from Drake. So now you know why it takes so long for her to pick up when you call.

#FITGIRLCODE

11.  Girlboss with special powers

Aranka is the mastermind behind #FITGIRLCODE. No one will deny that. But she also has a very cool trick. When you’re pitching an idea to her, and you’re momentarily searching for words, she’ll end up finishing up your sentence for you. Freak! What are you doing inside of my brain? In short: she steals your ideas and makes them better. It’s probably a girlboss thing.

#FITGIRLCODE

12. Welcoming selfie-policy

Taking a selfie in public, is still a bit taboo. But in our office, it’s hugely welcomed and encouraged. No one will even pay attention if you purse your lips while trying out 30 different poses in front of our famous selfie mirror. In fact, if you want to take a selfie there, you’re given priority and there are punishments for photobombing.

#FITGIRLCODE

13. Weird cat ladies

Shelley and Laura have a thing for cats and kittens. And it goes pretty far. Shelly regularly gets called to Laura’s table in a serious tone (so we don’t catch on) to see the ‘cutest/funniest cat video in the world’. Actually, we always figure it out, because it is apparently so cute that they can’t hide their maternal “awwwwwww”-s. Them weird cat ladies.

#FITGIRLCODE

 It’s better not to bother Laura if you don’t have a cool cat video to show. 

That’s it for today, folks! I hope that you still like us or even that you like us a bit more after reading this. 😉

Kisses ? Team #FITGIRLCODE

8 Feelings any food lover can relate to

Sometimes, I really think that food is my soulmate. We’ve been in a relationship for a really long time, and to date, nothing makes me happier. I mean..it’s food. Need I say more? Food doesn’t judge you, it’s always there for you, it won’t leave you or cheat on you and you don’t need to wonder if it will text you back or not.  Want to know if you’re a true food lover? Check out if you can relate to these feels. 

1.The ultimate motivation to leave your house is food

It feels like no outing  is worth going to unless there will also be food in attendance. I can admit that I love staying at my house a bit more than your average 20 year old. So if you want to get me out, you’ve got to come strong and offer something I can’t resist: food.

2. 70% of your conversations are about food

Some of the favorite topics of any food lover include: What are we eating? Where are we eating? Who is cooking? and the most recurring topic, when can we eat?

3. You watch and read recipes online all.day.long. knowing you’re never going to try all of them out

Not sure if I enjoy torturing myself, or that I really mean it every time I say “I’m going to totally cook this sometime.” I swear, I have so many recipes saved in my tabs, and I must watch at least two of those minute long recipe videos on Facebook pages like Tasty. Can’t seem to help myself, can’t seem to get in the kitchen and cook. Stuck somewhere in the middle where I stare longingly…

4. You always have money to get something to eat, no matter how broke you are

Any college students out there reading? You know what I’m talking about. I spend as little as I can on my clothes, accessories and even my school books. Yet when it comes to food, the money just comes rolling out..

5. Everyone knows the ultimate gift for your birthday is to to take you out to eat

This year, I got a voucher for a really nice dinner at a steakhouse. Yes,yes, yes. They really know me. Food is the way to the heart, so what better way to show someone love on their birthday than with a meal?!

6. Your friends don’t even ask anymore, they know you want to help finish their meal

At the start of a friendship, you had to settle for that gut-wrenching feeling when you see them give their plate to the waiter without finishing the meal. Then, came the first time they asked if you’d like some, and now? Now they just pass their plate over to you or put some of their food into your plate without a word.

7. If you’re upset with someone, they know exactly how to make it alright again

So, maybe it’s a weakness. Food is your very own kryptonite and by now, those around you know just that. I think they should be thankful. There’s no guessing game on how to make you happy again, just come with a pizza and you’re good as new!

8. Every single thing in your life is an event deserving of  a good meal out

Got a promotion on the job? Celebratory brunch. It’s the birthday of your great uncle’s niece’s husband? Celebratory dinner. Rolled out of bed this morning? Maybe you deserve a trip to your favorite breakfast place.  Bought a whole bunch of groceries to ensure you don’t eat out for a while? I think that calls for some takeout.

So, proclaimed food lover, did you find yourself in any of these? Let me know which ones I missed and which ones were spot on! 

Drum roll… We are launching the #FITGIRLCODE Guide

Yes, after a long wait the time has finally come! In mid-December we will launch our first e-book: #FITGIRLCODE Guide. Say what? Together with the help of experts in the fields of nutrition, fitness and mindfulness we have designed 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.

What can you expect?

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

We made this guide so that you have all the tools you need at your fingertips to kick-start your healthy lifestyle. When you’re browsing the internet you come across a million and one different resources, some of them free, others costing you a fortune, but none are anything like our guide. We believe that by living a healthy lifestyle you can be the best version of yourself. And that’s exactly what you will achieve by following the #FITGIRLCODE guide.

the fitgirlcode guide

 

Why is #FITGIRLCODE Guide unique?

We have listened to all of your questions and listened to your concerns since launching #FITGIRLCODE back in 2014. With all of this, we have created a guide that is easy to fit into a busy lifestyle, allows you to enjoy lots of healthy treats and most importantly allows you to unlock your personal code to a healthy lifestyle. Our guide is great to get started living healthy but what happens after those eight weeks? During those eight weeks, you will learn that healthy living is mainly about making the right choices. When you complete our guide, you will have enough knowledge (about yourself too) to continue this new way of life on your own. In addition, we of course will continue to inspire you on #FITGIRLCODE daily with great articles and juicy recipes.

the fitgirlcode guide

What do you get in it?

T#FITGIRLCODE Guide is the handbook for Fit Girls. All of the girls who work at #FITGIRLCODE have a decent fit journey behind them and write from their experience. By now, we know how we can maintain our healthy lifestyle and we are only too happy to share that with you! We will explain why you should never trust the scales and the importance of before and after photos. An important part of a healthy lifestyle is exercise. In the guide you will find a full-body workout schedule which includes power and HIIT exercises that cause you to be the fittest version of yourself.

Being fit and healthy is for everyone, this guide has adjustments for all fitness levels. The workout days of are suited to the most advanced Fit Girl and for those who are just starting out.

Ever heard of the saying, “abs are made in the kitchen?” You can work out until you drop (preferably not), but if you don’t eat healthy then you can think again about getting those results that you are dreaming of. The best ‘diet’ is in fact not a diet, but a lifestyle, where you create flexibility, choice and variety for yourself so that you can maintain eating this way, happily, for the rest of your life! The meal schedules in this are made based on macro- and micronutrients. What the fudge is that? You will learn it all in our guide. In creating our recipes we have thought about making sure you can buy everything at your supermarket. We know that you have busy lives. That’s why we have easy recipes, that use easy-to-find ingredients so that you’re not running around shopping for them.

Last but not least: the mindfulness part. Through mindfulness exercises you will learn to deal with stressful situations. Eventually, you will realize the effect your new lifestyle has on your mind. Inner change is perhaps even more important than external changes! For eight weeks, you will have a different mindfulness exercise to practice, which is supported with an audio-guided exercise. Together these will give you a helping hand living a healthy lifestyle. For example, you will learn how to eat more mindfully, so that you can fully enjoy your meals and feel more satisfied.

the fitgirlcode guide

Happiness Journal

Being happy and healthy is a state of well-being and it is not determined purely by your appearance. That’s where the Happiness Journal comes in. In this journal you can measure and track how you feel. The bottom line is you have be honest with yourself – especially if you’ve experienced some not so Fit Girl moments. Setbacks happen and that’s OK. If you can understand why and how it impacts you, you can help yourself to deal with it better next time.

The perfect present for Fit Girls! 

#FITGIRLCODE Guide is the perfect present to put on your own wishlist. We will start on the 2nd of January and we challenge you to start with us too, and maybe you know someone who always says she wants to be fit and healthy but doesn’t know where to start. This guide could be the final push she needs. Plus, it’s really awesome to take on this kind of challenge together!

So do you want to join 100,000 women in our #FITGIRLCODE community and encourage each other to be the fittest version of yourselves? Put on your best sport outfit from your closet, drag your BFFF along to the gym and go into the new year fresh and healthy.

12 tips for healthy night shifts

Hi girls! Do you work night shifts? You’ll probably know just how killer those can be on your well-being. You’re battling a chronic jetlag, and exercising can be very challenging to fit in your schedule. Night shifts are proven to be a bad influence on your health, did you know that? So let’s help each other! I will share my best 12 tips for health night shifts and please share yours in the comment section! 

  1. The day before my first night shift, I like to take it really easy. I sleep in until late and plan a powernap between 6PM and 9PM to recharge.
  2. I’ll make sure my fridge is fully stocked. There’s nothing more frustrating, than a blurry sleep-deprived visit to the grocery store after a night of work.
  3. Sleeping during the day can be a challenge: make sure you have a sleeping mask, a dark room and earplugs ready.
  4. Drink lots of water! Bring a big bottle to work. You’ll probably drink less at home (since you’ll be sleeping), so make sure to compensate at work.
  5. Plan something fun: spending all your evenings (after waking up) on the couch watching Netflix, will bore you to death. Break your social isolation by planning a dinner at your friend’s or parents’ house. Extra advantages: no cooking and no dish washing!
  6. Double your fruit and vegetable intake. Take veggie snacks and fruit to work!
  7. Bring a LOT of healthy food to work on your first night. This way, you’ll always have something to choose from.
  8. Do NOT make a habit of eating sugary things during your night shift. Your concentration level and alertness will totally go down the drain. Also, it’s a tough habit to get rid of once learned.
  9. My top tips for a jet lag after your shifts are: 1. Sunlight, 2. Walking. 3. Having people around you. 4. Wind (wind will keep you awake!). Combine those elements and plan a walk on the beach, it’s absolutely the best!
  10. Exercising is perfectly okay, but take it easy. You will probably notice a difference in strength and endurance. Don’t max out! I always get a bit dizzy or nauseous while doing strength training, but I love an easy run outside.
  11. Have fun! There’s always room for a bit of fun during your night. Put on your favorite dance track and do a little dance. Or play a prank on one of your colleagues. It makes all the difference during your shift!
  12. Try to keep moving during your work. I always try to take the stairs during my night shifts, even though I usually dread it. A little extra blood flow will do wonders if your energy level is low!

These are my tips! I’m so curious to hear how you manage your night shifts. Is it anything like my ritual? Or do you have a totally different approach?

Love,

Roos

@fitgirlroos

The 10 Fit Girl Commandments

Being a Fit Girl is not simply a trend or a hype – it’s the real deal, a lifestyle. And once you see big communities growing and getting more prominent, you can start seeing a certain pattern in behavior and actions. So, we here present to you: the 10 Fit Girl Commandments that not only we live by, but we get to share together as a community of strong beautiful women. May this be your mantra, some inspiration, or even just that little kick of motivation when you feel you’re lacking some. All in all, just unlock your very own #FITGIRLCODE lifestyle!

Fit Girl Commandments:

1. Thou shalt not harbor guilt

By shaming yourself with guilt and negativity after every bad meal, bad workout, or bad day/week, you’re just more prone to failing. It’s OK to have slips. We are human, after all, and we cannot control every single moment that life throws at us! Whether it be an intense few weeks of studying, or a stressful day at work, or just a beautiful sunny day that made you want to skip a workout and enjoy some sweets, SO BE IT! 🙂 As long as you know how to get back on track when the time is right, you keep doing your thang.

2. Thou shalt not compare

Nothing more useless in this pretty little life of ours than comparing ourselves to others. It’s a natural reaction, of course, but learning to look past it is rewarding in every sense of the term. One girl’s fit journey might lead her to 6-packs in a matter of weeks, while another one’s journey will give her completely different results in a completely different amount of time! As Fit Girls, we strive to find our own personal recipe to success.

3. Thou shalt cut the crap

Yes, we do indulge in the occasional cheat meal/snack. NO, that does not mean we let loose for a whole day if we have the chance not to! If you don’t work for the results you want, honey that’s on you. We will be the first ones to encourage you to do what you love and train for what you want, and this more often than not involves cutting the crap here and there! So let’s set some realistic goals and get that adrenaline flowing to reach your own personal goals.

4. Thou shalt support each other

Being a Fit Girl means being part of a community. This is so important to know and be a part of, because it shows the true meaning of beauty: a group of women who don’t tear each other down but help each other rise to the top! Also, we’re basically doing a favor to the world by concentrating all of us into one group to talk about our WOD, proteins, food advice, challenges, and so on 😉

5. Thou shalt treat yo’ self

It is CRUCIAL to pamper ourselves (especially if there is no SO to be doing it for us 😉 ). “I don’t need new workout clothes” – said no Fit Girl Ever. You can never have too many colors of the same sports bra or too many different patterns for your tights, so why not reward yourself for the hard work every once in a while? This also means in food, and in beauty, and anything really! Treat yourself to little things and moments that make you happy – that smile afterwards will let you know it was worth it.

6. Thou shalt listen to your body

Your body is your temple, seriously. If that’s not functioning properly, neither can you. So take your naps when you need them, skip today’s workout if you’re not feeling well, and recover from that little flu you’ve been ignoring the last few days! This also applies to listening to your body when you’re hungry — really think to yourself if it’s boredom talking, or your grumbling tummy is in need of its next shot of energy! You have to remember, your body isn’t just working out during your gym sessions. Your body is under a constant workout: replenishing you during your sleep, digesting your food, breaking down the nutrients and distributing them, and burning calories throughout the day/workouts!

7. Thou shalt Instagram your Fit Girl life

If you hadn’t noticed already — which I highly doubt — Fit Girls LOVE sharing their life on our beloved Instagram. From uploading the perfect selfie to creating the ultimate food placement for a proper picture, we’ve done it all. Finding the proper angles and playing with the lightings is an art that all Fit Girls are too familiar with, and it comes with the job of being part of such a big community! We want to be aware of what’s up in each other lives and journey, and this is our way of doing so. At the #FITGIRLCODE HQ, it happens more often than we’d like to admit that we spend more time setting up our plates than eating the actual meal, and this goes without mentioning the dilemma of whether to upload the photo before OR after eating 😉

8. Thou shalt challenge yourself

As cliché as it sounds, you are your only competition. You should find it within you to push yourself to new limits (within good reason) and achieve new records. Because the rewards are not only apparent physically when you do so, but amazingly strong inside of you. Ending a workout that you know challenged you on all levels – mentally and physically – leads to an indescribable feeling, almost like a ball of sunshine stuck inside of you bursting through every inch of your body 🙂

9. Thou shalt not blatantly stare at guys in the gym

This should go without saying, but you never know. Being a Fit Girl means acquiring the ultimate superpower of high-end peripheral vision 😀 We know how to spot that cute guy using the squat rack while we are in the middle of a burpee – we just do, don’t ask how. But this commandment also applies to staying focused. We know why we’re there, we’re sweating our boobs off, and now might not be the hottest time to meet the love of your lives 😉

10. Thou shalt love yourself

Lasty but goldie. This last commandment is EVERYTHING a Fit Girl works for. To feel good in your own skin, understand your body, and love every single bit of it! The best part about jumping on board to this journey is the mental satisfaction you get when you look at yourself in the mirror, no matter what size or shape, and feel a glowing sense of love towards your own reflection 🙂

5 Reasons women should have each other’s backs

What’s the deal with catfights, cliques, and undermining each other? Women have the reputation of being unsupportive for many reasons, whether it be in social, academic, or professional settings. This behaviour begins at a young age, and many of us don’t seem to grow out of the gossip queens we were in high school. Here are 5 reasons why women should have each other’s backs as soul sisters! 

1. To live longer

Can it really be as easy as that? Being nice to other women in your life can help you live longer? According to research, being part of a tight social circle leads to a happier, healthier, and longer life. Surrounding yourself with uplifting women (and lifting them up as well) will add to your sense of purpose in life and will give you a reason besides banana bread to get out of bed in the morning.

2. To reduce stress

If you’re going through a breakup or other tough emotional situation you tend to talk about it every chance you get, even with complete strangers after a couple glasses of wine… does this sound familiar? When women go through stressful situations they actually release a hormone called oxytocin, which triggers a desire to build and maintain relationships. So go ahead girl, tell us how much of an a**hole he was to you one more time, it’s your brain helping you deal with the stress 😉 Bonding with other women is a biological response and helps soothe the stressful situations we get ourselves into.

3. To hold you accountable

Having a circle of women and peers around to give you objective feedback and to let you know when you simply haven’t done a good job or are being a lazy Fit Girl is constructive. This external affirmation and support is just as valuable as your close friend calling you out on your crap (that dress simply does not make you look fat). Nobody is perfect, and it is those close to you who will be able to see when you need a hug or an extra challenge.

4. To be your soulmates

A soulmate is a person you connect with on a level you can’t exactly explain. As women we needs lots of contact, affirmation, and both physical and emotional love. Don’t expect one person to meet all of these needs, and find other women who can provide you with joy, love, and understanding when you’re at your best as well as at your worst.

5. To support your goals and objectives

Build yourself a network of women who inspire you to DO things bigger and better, to chase your dreams. Social media has made it easier than ever to find others who share the same visions and goals with regard to fitness, careers, and other life choices. Take advantage of this! If you’re looking for someone to work out with in your area, you can even comment on a #FITGIRLCODE Instagram post and you’re sure to find a group of loving, dedicated women to lift you up and get you going!

Even if you grew up entwined in gossip, exclusion, and competition with other girls, remember that this negative energy will not produce anything positive. There is plenty of room in the world for many successful, happy, and healthy women working together to achieve their dreams. Don’t tear each other down but lift each other up! 

 

source: www.mindbodygreen.com

 

How Team #FGC is making September healthier

Here at #FITGIRLCODE HQ we keep up with the latest health trends not only to share them with all of you but also to apply them to our own lives! Each of us is different and has unique strengths, weaknesses, schedules, and needs. After a summer filled with one too many scoops of ice cream (sound familiar?) we are ready to conquer September 2015 by trying out something new!

We’ll each share with you one workout, food tip, beauty tip, or new habit we’re trying out this month to continue unlocking our personal code to a healthy and happy lifestyle. We are determined to make September healthier!

 

Drink 2 Litres of water per day

Shelley, Brand Relations Manager

“I’ve started committing to drinking 2L of water a day and plan to make this a habit. For some this is super easy but for me it’s a downright struggle – I’m just a very non-thirsty person and now I have to go to the bathroom ALL. THE. TIME. They say it takes you 2-3 weeks to form a habit so let’s see if I can do this! Why? Drinking enough water is very good for your health and on top of that, my skin definitely can use some improvements.”

Bottoms up, Shelley!

Vary workouts to avoid a Fit Girl rut

Anna, Press Relations Manager & Lead Editor

“Prevent yourself from getting into a workout rut. If you do the same thing over and over again you’ll get bored no matter what, and the same goes for your workouts. I was doing CrossFit all the time and just didn’t feel like it anymore”

“This month I’m going to try all different types of workouts to keep surprising my body and mind. I want to keep it playful and exciting to avoid getting into a rut and to make sure I keep enjoying exercising!”

“… recently I’ve tried Hula Hoop, swimming, Grit Strength classes, running, and I’m having such a blast!!”

Cutting out dairy and adding fermented foods

Andrea, Marketing Intern

“My skin has been all over the place this summer, and I have not been able to figure out what’s causing it. I eat super well but have a weakness for certain dairy foods (cheese, greek yogurt, ice cream…). Dairy products are full of natural hormones, are a natural source of sugar, and increase inflammation in the body. These are all things that could be contributing to my not-so-great complexion as of late.”

“So as much of a cheese-lover as I am I will do my best to skip the dairy products and go for kimchi instead as I embark on my mission to baby-soft, clear skin”

Unplugging

Aranka, CEO

“I’m going on holiday and limiting myself to 30 min of internet per day during that week. I am going to read books and try to take less pictures. I sometimes don’t even see the view, only the picture of the view… Bring on the beach!”

 

Train for 10K

Laura, Project Manager
“I slowly built up my running ability to a 5K then had a bad ankle injury. This set me back and I broke up with running for several months. I’m looking for love again and am hoping to find it at the 10K finish line!”
“I’m going to use my Nike + app to train for running a 10K in 8 weeks. I know this is not just for September, but I plan to using the app’s schedule this month so I have clear goals I can stick to. I’m still looking for a race in the Netherlands in the coming months, any suggestions?”

 

Starting fresh with a positive mindset

Vladana, Online Editor
“This summer was marked by a lot of changes in my life, both good and bad. I met a lot of positive people here at #FITGIRLCODE who helped me change my negative mindset and inspired me to make changes”
“September will be my fresh start. I will find a routine and balance that work for me and get back on track in the gym after being injured for 4 months. More sleep and more water seems like a good place to start 🙂 “

 

Start going to yoga again

Laura, Chief Production Manager

“Team #FITGIRLCODE is moving to a new HQ! A new office means a new start. I’m letting go of old bad habits, including not going to yoga. I see every Monday as the 1st of January, a new opportunity to start fresh. You’ll see me back at yoga in September!”

Sleeping more

Joey, Graphic Designer

“This month I’m going to catch more zzzz’s and rest so that I can properly focus during the day. I plan to have more energy so I can be more productive and get better results in all I do, in and out of the office”

“A clear mind allows me to be on top of my game while working on my latest big project for the #FITGIRLCODE website! Stay tuned in the coming months to see if I succeed!”

So that’s what the #FITGIRLCODE team is up to this month! We’d love to hear about your plans, goals, dreams, and everything else. Tag us on Instagram or comment below and share what you’re doing to make September 2015 healthier!

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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2x WIN: Mipacha shoes

THIS CONTEST IS CLOSED. THE WINNERS HAVE BEEN CONTACTED BY EMAIL.

Do you Fit Girls know Mipacha already? At #FITGIRLCODE we’re in love with these colourful shoes and that’s why we’re giving away 2 pairs together with Mipacha, so that you can shine this summer. Today is your lucky day!

Mipacha started out in Cuzco, the heart of Peru. These fair-trade shoes are hand-made by the locals in Peru and are made of authentic South-American fabric. They are inspired by the culture and the landscape of Peru.

The name Mipacha (Quechua for ‘my world’) and the logo are inspired by the old belief of the Incas that Cuzco is the center of the world. Each shoe tells you a unique story of the locals and their history, traditions and culture by use of the colours and symbolic patterns.

Next to that, Mipacha supports the locals with education and social projects. So you can feel good while walking in these shoes. With a pair of Mipacha shoes, you are part of a special world and culture.

Do you want to win a pair of Mipachas to complete your outfit? This is what you need to do to have a chance:

  1. Follow the Instagram of Mipacha
  2. Subscribe to our newsletter below
  3. Tell us in the comments where you would wear these awesome shoes!

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New #FITGIRLCODE Sweaters available now

It might be summer but that doesn’t mean you won’t need a sweater to throw on in the cool mid summer nights. So, we have added even more new #FITGIRLCODE Sweaters with fresh quotes to our webshop!  As always, these sweaters will let you express your state of mind with our cheeky quotes and do just the trick to keep you cosy!

Big butts 

The only thing better than having a big heart, is having a big butt. Let’s be honest, we don’t do all of those squats just for fun, so show some love for your curves and that special someone in this sweater. Wear it proud and say it loud Fit Girls!

big-butt-sweater-black

Ironic

Although Fit Girls need rest days too it’s sometimes pretty hard to resist the call of the gym, especially when that other stuff you need to do is boring and won’t get you closer to having an awesome booty! This is the sweater to wear in your free time to make it clear, even when your relaxing and getting your sh*t done, there’s nowhere else you would rather be!

 

I'd rather be at the gym

We have our favourites here at the #FITGIRLCODE HQ, but tell us which sweater you prefer! Do you have any suggestions for some awesome quotes that you would love to see in your #FITGIRLCODE wardrobe? Email us at community@fitgirlcode.com or write it in the comments below!

New #FITGIRLCODE tops now in

Because a girl can never have too many clothes, we have three awesome new #FITGIRLCODE tops for you to add to your wardrobe. Life’s too short to wear plain shirts, that’s why #FITGIRLCODE brings you three, all new quotes to make you stand out from the crowd this summer.

Let’s be honest, in this weather it’s far too hot to stand in front of your wardrobe for hours deciding what to wear, so keep it simple and make a statement in style with any of these tops! Not sure what to wear to that music festival next weekend or to wear over your bikini to the beach? Take your pick from these new #FITGIRLCODE tops that will keep you looking cool after the gym, or while you’re chilling with your friends and enjoying the sunshine.

FESTIVAL

Spend time doing the things that make you happiest. When you’re wearing this tank top at a festival or in the gym, make sure to accessorize it with a smile!

festival-tank-top-black

 

KILLER

Killing every workout is a crime we want to be guilty of committing. Rock this t-shirt when you want everyone to know that you show no mercy.

killer-t-shirt-white

 

JEALOUSY

Every day is a new chance to make goals and smash them! Be your own inspiration and wear this t-shirt to show that you are giving it your best shot each and every day!

jealousy-t-shirt

 

With a quote for every occasion, these are the perfect addition to your wardrobe! Whether you are going hard in the gym or enjoying the sun at a rooftop party with friends, rock one of these awesome tops and inspire those around you to make the most of their time! 

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New #FITGIRLCODE Tank Tops

Embrace the summer weather and update your wardrobe in Fit Girl style with the all new #FITGIRLCODE Tank Tops! No matter where you wear these statement tops you will be sure to turn some heads. Check out our latest quotes here and head over to the webshop to get your hands on these tank tops now!  

At #FITGIRLCODE we love to talk in quotes and what better way to share them than on your favourite clothes. That’s why we are bringing you all new quotes on your favourite #FITGIRLCODE tank tops! These statement tank tops will prove to everyone that you are not to be messed with and allowing you to make the most the most of the summer weather to show off your biceps! Check out the new styles here and reward yourself for working out in those long summer days!

Lion Queen

When you’re looking for a ‘problem-free’ philosophy, think squats. Let out your wild side out wearing this tank top and flaunt it with pride.

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Sweetness

Working out like a boss should be celebrated, even if it’s with cupcakes. Wear this tank top and show the world that being a Fit Girl is all about balance.

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Anger Management

Take a deep breath and get your zen on with some attitude. Show up to any occasion wearing this tank top and nobody will dare to ruin your good vibes.

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Reward yourself for your super tough workouts with any one of these new top and show the world what kind of Fit Girl you are! Let us know in the comments below which one you can’t wait to buy.