#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.

14123393_1583829821918012_897762543_o

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

14060329_1583836648583996_1633080821_o

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

14124090_1583832735251054_953075728_o

AND THIS…

14060453_1583833238584337_635210349_o

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?

14087748_1583837178583943_529254603_o

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

14113997_1583837781917216_77449297_o

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

8 Biggest weight loss myths

Lately when it comes to losing weight, there seems to be so many myths about what will make the process easier and faster. Some of them sound so “healthy” and “effective” that it would be crazy not to try them. But the truth is, that at the end of the day these remain myths. Let’s review the 8 biggest weight loss myths and why they don’t work. 

I’ve battled with my weight my whole life. Not because I am actually fat or majorly overweight, but because I have a tendency to pack up the kilos fast when I don’t take care of myself. I would love to say that just as I pack the kilos easily, I lose them the same way. But sadly that’s not my case. Losing weight is hard, man? ! In moments of desperation, I tried all of the biggest weight loss myths to help my cause. Believe me, they are called myths for a reason, they don’t work! Although at the beginning they seemed to work and I saw small progress, I wasn’t able to maintain them for long and I ended up gaining all the weight back twice as fast! Sometimes I gained even more weight than I had originally lost!

The only thing that actually worked and helped me lose weight and get fit, was exercise and a balanced healthy diet. It wasn’t until I stopped with drastic measures and focused on changing my lifestyle completely that I saw results. That’s why I thought I would share with you the 8 biggest weight loss myths so that you won’t fall into the trap and follow my mistakes.

8 Biggest weight loss myths

1) SKIPPING MEALS:

According to plenty of studies, skipping meals may actually increase belly fat. When you don’t eat and your body gets hungry, it goes into “starvation mode”. This basically means that your body thinks you won’t feed it anymore, so it stores fat as a defense mechanism. Plus let’s be honest, skipping meals will make you feel hungrier which may result in overeating.

2) ADOPTING A GLUTEN- FREE DIET

Having a gluten intolerance is one thing, simply dishing gluten in order to lose weight is another. Remember that eating gluten-free foods doesn’t mean that you are eating foods low in calories or with better nutrients. After all, how many calories do you think you ingest when you eat those delicious gluten-free brownies? 😉

3) DRINKING LOTS AND LOTS OF JUICE INSTEAD OF FOOD

It is okay to drink your favorite green juice for breakfast or as an in-between snack, but it is not okay to indulge in an only-liquid diet plan. Only liquid or all-liquid diet plan can seriously deprive your body of crucial nutrients and muscle definition, which is what we all want after all right? Plus let’s be honest, how long would you be able to keep up with such a diet?

4) CUTTING OUT ALL “UNHEALTHY” FOODS

It is super smart to limit your consumption of unhealthy food, however, taking it to the extreme by eliminating entire food groups from your diet is a bad idea. When you do this, you are more likely to feel deprived, which in turn will only make you crave these foods more. Craving something and not allowing yourself to eat it will make your diet unsustainable, probably causing you to eat these foods in larger amounts in the end. The best thing is to allow yourself to have some of your favorite  “junk foods” in moderate portions whenever you are craving them.

5) EAT LOW-FAT VERSIONS OF FOOD

Don’t think that because it is low-fat, it is low in calories. Many times these “healthy looking” products are still loaded with sugar or dangerous ingredients to make them a) low-fat or a b) diet version.

6) COOK ALL YOUR MEALS

Yes it is true that cooking your meals helps you to preserve more nutrients and gives you more control over your ingredients. However, how realistic is it to actually cook all your meals? Remember that there are many other ways in which you can eat healthy.

7) ONLY INDULGE ON YOUR “CHEAT DAY”

Having a cheat meal is more recommended than having a cheat day. The problem with them is that people tend to eat a week’s worth of calories in their cheat day if they only have one. It makes sense if you know you only have one day of the week to eat everything you like, of course you are going to end up overeating. According to experts, it is better to treat yourself sporadically. So allow yourself to have a cheat meal once in a while in a day other than your cheat day.

8) FALLING INTO THE TRAP OF “MAGIC DIETS”

If it sounds too good to be true, then most likely it will only work in the short term. After all, how long can you keep up with an unrealistic diet?

Although some of these myths may seem like a quick fix for your weight loss goals, remember that all these options are only a momentary fix. Nothing will keep the weight off for good unless you find a balance between exercise and healthy eating. Plus remember, it shouldn’t always be about losing weight, in the end, being healthy is what it’s all about! If you need any tips for losing weight, check out our top 5 tips!

Source: Fitness Magazine

Benefits of working out with your BFFF

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

Benefits of working out with your BFFF

1) You won’t skip a workout anymore:

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

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

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

3) You’ll learn more exercises

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

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

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

5) You’ll get into a healthy competition

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

6) You’ll avoid getting an injury

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

7) You’ll have more fun!

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

8) You’ll get better results

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

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

5 Tips to get out of a work out funk

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

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

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

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

5 TIPS TO GET OUT OF A WORK OUT FUNK

1) Mix it up

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

2) Form habits

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

3) Plan your schedule ahead of time

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

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

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

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

5) Make it a pleasant ride

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

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

3 Boob-boosting exercises

“Let’s work out they said. It’ll be fun they said”. Until your boobs start to slowly disappear, gravity does its work and suddenly you find yourself being part of the #TeamSmallBoobs. Are you one of those girls who loses her boobies or which boobs shape changes when they work out constantly? No worries! There are ways to make your boobs look bigger and/or more perky.

boobcercise-1-300x285

 

You could of course use extra-double padded dressing-pushup bras that would do the work for you, but this is not your only option. Developing muscle mass under your breast can greatly improve the look of your boobs. Keep in mind though that these exercises are not going to change a cup A into a cup B or C, but they may give you the natural push-up effect that you are missing. Do not expect miracles, there is no scientific evidence for boob lifting  exercises, but it’s always worth a try!

The muscles behind the story

Before we talk about the exercises, it is good to know what muscles we will put to work. First thing to know is that when we talk about breasts/chest, we are referring to the pectoralis. Which actually there are two different types of: a large (major pectoralis) and a small one (minor pectoralis).  The pectoralis major is a large muscle, situated in the chest under our boobs.  The pectoralis minor is a thin triangular muscle situated under the pectoralis major. (I hope you’re still with me). In sports such as bodybuilding, the pectoral muscles are usually called “pecs”. Besides the pecs we will train the shoulders, back and arms during our exercises. Not bad right!

If you are a Fit Girl, you must be probably already familiarized with these exercises, as they are often performed in the gym. But did you already knew that your breast/chest will thank you for doing these exercises regularly? Namely, these exercises strengthen the muscles under your boobs and in some cases it can help strengthen them.

It’s all about the weights

In order to ensure that the exercises have real effect, you need to make sure that the weight you are using is heavy enough. Thus make sure you can do up to 12 reps max. with the weight you are using. If you are not sure what weight will be enough, you could try this: Choose a certain weight and do 10 reps. Do you feel like you could do 10 more? Then probably the weight you are using is too light! Increase your weight. Do you feel like you could do a couple more reps but not more than 2 or 3 ? If yes, this is the right weight! Did you started your set and had to stop around the 8th repetition? Then the weight is too heavy, choose a lighter weight and try in a couple of weeks with heavier weight again. It is very important that you challenge yourself with heavier weights, but always make sure that it is safe. Follow the instructions and remember: form is ALWAYS more important than speed!

Exercises

1 | Dumbbell bench press

Lie on your back on  a bench with your arms straight and a dumbbell in each hand. Lower the dumbbells until they are almost on the side of your chest, push them back up to the starting position. That’s one rep.

Do 10 repetitions.

exercise 1 boobs

2 | Push up

Yeah, the old-fashioned push up. Start on all fours with the palm of your hands slightly wider than your shoulders, and your feet close together. Your body should form a straight line from your head to your toes. Drop down until your chest almost touches the ground. Keep your upper arms parallel to your torso. Hold this position and push yourself back up to the starting position. If you can’t do regular push-ups then you could modify this exercise to doing it on your knees instead of your toes.

Do 10 repetitions.

PUSH UP boobcercise-3

3 | Dumbell fly

Lie resting on a flat bench with a dumbbell in each hand. Hold a pair of dumbbells above your shoulders with your elbows slightly bent. This is your starting position. Lower your arms in a wide arc to the side until you feel a stretch in your chest. Here it is important that you keep your elbows slightly bent to prevent tension on the biceps’ tendon. Breathe at this point of the exercise. Make sure you keep the same form in your arms throughout the exercise. This means that there is only movement in your shoulders. Bring your arms back to the starting position while you tighten your muscles and breathe out.

Do 10 repetitions

EXERCISE 3 boobcercise-4

Try to do these exercises without much rest in between. Your muscles need to be refilled with energy, but if you give them rest for too long they will be fully recovered before you start the next set, and they will eventually not grow. Rest for up to 60 to 90 seconds max.

I’m really curious about your experience with these boob exercises. Keep me up to date in the comments.

Facts that will blow your mind

There are so many fun facts out there that will blow your mind! Here are five that I found remarkable and didn’t know yet…

– Running puts three to four times your body weight in pressure on your feet! Knowing this, you definiteley have to invest in some good looking running shoes!

– Not into running? Walking at a fast pace burns almost as many calories as jogging for the same distance.

– For every pound of muscle, the average person can burn up to 50 extra calories a day. That means more food without gaining weight. Do we need another reason to do strength training?

– Ok I have to admit, muscle pain is another effect of strength training that is not always very welcome… Ginger can help reduce exercise-induced muscle pain by up to 25%. Simply add some ginger to your tea or curry and enjoy.

–  Working out boosts your mood and is an amazing natural anti-depressant. A good laugh works as well. Laughing out loud reduce cortisol levels and improves your bone density.

Hope these fun facts get you started! Do you have some fitness facts you want to share with us and the community? Be sure to send them to anna@fitgirlcode.com and we’ll feature them in an article. 

 

Real Unretouched Butts

Us Fit Girls, literally squat our butts off to look like Jen Selter. And it’s not just us, professional models do to. Yeah, I know they sort of get paid to go to the gym, but still: they work really hard to look great in photos. After the shoot, photographers and designers work just as hard in the studio to make their bums look even more flawless. Real women and their untouched butts don’t have the benefit of such digital work.

Refinery29 thinks that all butts should be cherished, especially the untouched ones – from the au courant round booty to the pancake-ier shape that has fallen by the cultural wayside. From cellulite, stretch marks, and age spots to the perkiest of young butts, we believe they all deserve to have an “official era.” And, that era should be all the time. We couldn’t agree more!

That’s why Refinery29 photographed the butts of 30 women. And, they asked the women how they feel about their backsides — what they love, what they think is funny, and whether or not Vogue‘s “radical” acceptance of bodies larger than a sample size has affected their lives. Ahead, 30 butts of all shapes and sizes, both bare and festively adorned. No Photoshop!

Check out these amazing photos of real unretouched butts, in case you forgot what they look like.

We really want to share the following butts and more importantly how the owner of the butt feels about it.


“I feel pretty good about my butt. I have a small chest — and a small upper body in general — but in spite of some weight fluctuations over the years, I’ve always had a nice set of Polish hips and a solid booty to go along with them. One boyfriend impressed upon me the importance of having ‘something to hold onto’ and teasingly warned me that I’d bett
er not lose my butt. I’m an avid marathon runner now, and my butt is smaller than it once was, but it’s still very much there.”

 

 

 

“When I was younger, I was a string bean. My butt was pretty flat (which is fine). I recently had three job interviews and meetings in New York City. I wore my favorite black skinny jeans and nailed all three. I felt great! Until, of course, I looked down — my jeans had a massive tear, right in the crotch. I was briefly mortified, but then mildly proud. I had ripped my first pair of jeans! With my curves! It was a strange and liberating feeling.”

“My favorite thing about it is that it’s a big booty.”

Curious for more fabulous butts? Check them out on Refinery29.

Why everybody needs a BFFF

A BFFF will drag your ass to the gym when you don’t feel like going. A BFFF will motivate you to run that extra mile, to lift that extra weight, to squat lower. Your BFFF will cheer for you when you’ve reached a goal and will be there for you when you haven’t. 

Why everybody needs a BFFF…

You can wear these awesome shirts!

Fitgirlcode 085

 

Your BFFF will not fight you, but fight WITH you

Always trying new yoga poses, even if they look funny as hell

Because working out together is so much more fun than alone

She will always join you in being awkward

 

Try doing this alone

When you’re making up excuses to not go to the gym and she’s like…

When she ate chocolate without you

When someone asks you why you always work out together

 

See, living healthy is so much more fun when you’ve got a BFFF to join you on your fit journey. Everybody should have one. Now go tell your BFFF she’s the best and work out…or chill. That will do too 🙂

Schermafbeelding 2014-05-16 om 00.38.21

Meet Judith Pietersen, volleyball player at the Dutch National Team

Judith Pietersen is one of the players of the Dutch Female Volleyball team. We are really proud t0 welcome her as one of the #FITGIRLCODE ambassadors. She is going to tell you all about her fit & healthy lifestyle as a professional athlete. But first, let’s get to know Judith a little bit better.

1. Why do you like writing for #FITGIRLCODE?

I want to convince people how much fun it can be to work out and stay fit and healthy.

2. What do you like so much about volleyball?

I like that it’s a fast-paced team sport. I love to play in a team, because by myself I could never perform like this. Together you can just achieve more, because you motivate each other to make to most of it. And when you’re going through a rough patch, there is always a bunch of girls helping you to pull trough. That’s truly special.

 3. What’s your most impressive sport moment until now?

When I started playing for the Dutch Junior Youth team, I went to a foreign tournament and took part in the European Championships for the first time. That was pretty impressive! But what really stood out, were the Youth Olympics. Together with other athletes I lived together in the Olympic village. That was really awesome! And the cherry on top, was that our team also won the bronze medal!

4. Who is your sport hero?

Caroline Wensink (my cousin), she has always been a great example to me. Eventually we managed to stand together on the field. I’m so proud of that!

team

Pages: 1 2

Let’s talk stretch marks!

A couple of days ago, Karrueche Tran, the current girlfriend of Chris Brown, posted a photo on her Instagram of “her” booty that included stretch marks. She wanted to show the world that there is nothing wrong with having these tiger stripes. However, the booty belonged to someone else and the owner wanted the picture to be removed. She then posted a picture of her own stretch marks on Instagram but removed it again after a couple of hours. 

Despite the fact that both pictures were removed, Karrueche is right. Having stretch marks is only natural and is something one does not have to be ashamed of. I asked the girls from Fitgirlcode if they have any stretch marks. Turns out, almost everybody has them. And did you know that 90% of women all over the world have stretch marks? Browsing through the web, I came to only one conclusion: most women have these tiger stripes. And girls, guys can get stretch marks too ;).

But what are stretch marks and why do they appear?

Stretch marks are lines that can appear on different parts of your body. Especially in the beginning, stretch marks are somewhat red or purple. But most stretch marks turn white after a while and become less noticeable. Stretch marks can appear on your body at every moment in your life. Most stretch marks appear on breasts, butts, hips and thighs. This can happen during your teenage years, but also when you are older. Examples of when tiger stripes can appear are growth spurts (for example during your teenage years), gaining a lot of weight at a fast pace (for example during pregnancy), bodybuilding (results into a rapid body change), or just simple plain genes. The most important part about getting them is the hormones that are paired with gaining weight. Also, many people believe they can prevent stretch marks, but this is often not the case. However, you should always try to maintain a healthy lifestyle in order to prevent excessive weight gain and you have to take good care of yourself.

Having stretch marks is thus completely natural. So what do we do? Not worry! What are stretch marks? Fierceful tiger stripes! What do we think of them? They’re beautiful! So girls, try to see them as scars of the battles you have fought during your life and try to remember that everyone has them.

 

Looking cool on sneakers: Nike Air Max

Nike Air Max shoes are back in style! After a long way from home, these sneakers have made its appearance back into the fashion world. I have found some of the coolest models from the Air Max Collection!

Almost every girls loves pink. These neon pink Nike Air Max’s are perfect when you want to wear sneakers to get a cool look, but at the same time, want to look girly.

If you are looking for a pair of sneakers that are more easy to combine, you can check out this pair! These Nikes are not so bright, but they still look very nice 🙂

If you’re a colorful type, you will love this neon blue and green pair of Nike Air Max. The logo in gold makes the shoe look awesome.

If you are a colorful type, but not as much as the previous shoe, you might like these. It has some neon yellow in the design but some gray as well that you can combine with everything.

However, what I think it the coolest one of all is that you are able to customize your own Nike Air Max!! Isn’t it cool that you can personalize it to a shoe that no one has!

What do you think of Nike Air Max? Do you either love it or hate it?

Sorry not Sorry – Five Rules to eliminate guilt for good

Your friends want to hang out – You have to workout – Your mom calls you to check your pulse over the phone because you have missed (and not returned) 12 of her phone calls – Your boss wants you to work late – Your boyfriend wants you to stop working late. I could go on with this forever. The point that I am trying to make is, everybody wants something from you, because well, you’re a superwoman and you have been pleasing everyone around you, so they are used to it.

What have you done for me lately?

Lately I have been feeling guilty about just anything, because I want to please everybody around me. And now I realized, I can’t. It’s impossible to please everyone and remain sane and happy at the same time. So here are a few rules I made for myself to make sure I don’t feel guilty anymore.

The rules:

  • Prioritize
    In the order that you and only you find most important and is most pressing. You can use a calendar to plan your week so you have a clear overview.
  • Don’t say ‘yes’ immediately
    If someone asks you for a favour, a date, whatever they want from you, tell them you will check your schedule and get back to them in the foreseeable future. This way, you are not cornered, you can think for a minute if you can combine or outsource it if you don’t have time for it. Or you can..
  • Just say NO.
    No is a word, use it. Nobody will get hurt when you do. And if they do, perhaps they are not the people you need in your life. Set your boundaries, and don’t let people cross these boundaries. If you don’t set them, don’t be surprised when people claim you and your time.

Plan ‘me time’

  • At least twice a week, plan the evening for you and just you. Whether you watch series, take a bath, work out, read a book, cook a fitgirlcode clean eating recipe or do yoga. This is ‘you time’, time to decompress. Doesn’t that sound great? I plan this twice a week to make sure it at least happens once.
  • Lighten up
    Following these rules will eliminate some of the reasons you are feeling guilty. But if you really want to be guilt free, you have to do that yourself. Realizing that you are human and these are #firstworldproblems. Try it, it will help you take things more lightly. And a relaxed mind will win from a stressed mind in every battle.

This works for me and although I do not follow all the rules all the time, I try to and it has made my life easier. Everybody is different and you can make excuses for every rule, like: you have a family or you “have to” work late and take care of everybody because, who else will? I would like you to try it because in the end you will be more relaxed, pleasant and efficient. You will be happier and have more energy to run that extra mile. Not because everyone expects it from you, but because you want to. Make yourself a priority!

The FITGIRLCODE story

Yay! Thank you for visiting FITGIRLCODE. This is our story.

This blog is run by two best friends from Rotterdam: Christel & Aranka. We have been super best friends forever and have even lived together. In the winter of 2012, after inhaling a bag of M&M’s we talked about getting ready for bikini season. Having been very active all our lives we never really had to watch what we ate.. until..Continue reading