How to make time for exercise

One of the most used excuses for not working out, is probably ‘I don’t have time’. Oh yes, you do have time! It’s about making exercising a priority; you don’t need to workout 7 days a week, but try 3 times. Everybody can fit in those three hours a week; these three hours are only 1.8 percent of your week! So here are some tips that will help you get going!

How to make time for exercise

– When you get home after a long day, whatever you do, DON’T crash on the couch. You probably won’t get up anymore once you do. Lace up those running shoes first thing so you can’t change your mind!

Always have a gym bag ready, with gym clothes, shoes, a water bottle and a towel – this way, you can grab and go as soon as you get home.

– Even better; take this bag with you in the morning, so you can go to the gym directly after work/school/etc.

Schedule your workouts. Like I said, it is about making exercise a priority; it’s not about finding time, but making time. When you plan your workouts, you’ll be less likely to back out.

Get up half an hour earlier and try a morning workout (go for a walk, a run, or a yoga session) – this could be rough the first week, but the second week will be easier and the third week you’ll be hooked to your new routine. This is a super energizing way to start your day!

Go to the gym group fitness classes – the teacher and the group will motivate you to give your best, but perhaps even more importantly, you can’t walk out or quit before the class is over, you will have to finish it! No more backing out of that last rep anymore!

Try online workouts. This could have the same effect as a group fitness class; you don’t really have to think, just follow the instructions.

– Last but not least: remember why you want it. Exercising has so many benefits; you’ll look good and. So even if you have a rough week and you’re feeling sluggish and tired, try to get a quick session because this will actually give you more energy!

What is your motivation to go to the gym even after a long day? How do you make time for exercise? Share your tips and tricks with us!

 

Easy morning workout for non-morning people

Mornings are tough, I get it. There are people who are able to rise with the sun and a smile on their face, and then there’s the rest of us. While it may seem almost impossible to be functional in the mornings, there is actually a cure to your chronic non-morning person-ness. It’s called a morning workout. 

How to be a Morning workout Person

You’re probably aware of all the reasons why you should do morning workouts, but all the reasons why you “can’t” probably took higher priority. You love sleep too much, you have no time in the mornings. Those two sounding familiar? Yeah, I recited them all the time. Waking up has always been a difficult process for me, and the thought of working out on top of that seemed like torture. But thankfully, I now know better. So let’s go ahead and shorten that state of dread and cut straight to feeling awesome.

1. Get Up and Work out!

Getting a good start to your day sets the tone for all the hours that come after it. If you stay stuck in the cycle of hating mornings, you’ll probably hate it for the rest of your life. And, come on, why have that when the alternative is walking on sunshine every day? The bottom line here is to work-out as soon as you get out of bed. Because of the endorphins that are released during exercise, a morning workout will make you happier and help you start your day off on the right foot. It will make you less stressed and inspire you to ‘stay on track’ for the rest of the day! I’m not asking you to launch into a full blown hour long session at the gym or to run around the neighbourhood. All you have to do is simply roll out of bed and be active for 15 minutes.

2. Embrace This Thing called ‘Neural Morning Primers’

While the name seems a bit fancy, the concept is pretty simple and actually flexible. The idea is to do some bodyweight exercises from the moment you get out of bed. It is a circuit-style morning workout that can take as little as 5 minutes to complete, so that excuse about not having enough time is already thrown out the window. This primer will raise your heart rate and get blood flowing everywhere in a short period of time – truly jump starting your body.

Morning workout

3. Plan Your Routine

The good thing about NMPs is that you can personalize the routine for your personal goals. If you’re focused on creating the Beyoncé booty, go for some squats and lunges. If your focus is on your upper body, you can never go wrong with push ups. While creating the circuit, be sure to include an explosive movement like burpees and a good deep stretch. Some examples of exercises to include in your circuit are tricep dips, planks, hip thrusters, and wall sits. For some more inspiration on what workouts to do and how to do them, get the #FITGIRLCODE Guide.  Pick around 6 exercises, do 8-16 reps of each and perform the whole circuit as best you can without taking any break!

Once you’ve included NMP’s into your mornings, the results will come rolling in. The morning haze will soon be a thing of the past leaving only a happy, peppy you, who is more than ready to face the day and be productive! Try it and let me know what exercises you include in your morning workout and what works for you. 

Source: bodybuilding.com

 

Free workout and food schedule from the Fitgirlcode Guide

Can you use some inspiration for a workout or a healthy food schedule to help you lose weight and stay healthy? Just for you, we are sharing a workout from our Fitgirlcode Guide, and a food schedule for 1 day for free! And if you like it, there is a surprise at the end of the article… 😉

The workout

What do you have to do? Set the timer to 20 minutes and do each exercise for 45 seconds. Take a 15 second rest in between them and start the exercise with full energy again! The workout doesn’t last long and is perfect for those long working days where you think you won’t have time for a workout.

free workout

Workout: Alternating leg water bottle reach

1. Stand in a neutral position.

2. Extend one leg backwards while you bend forward from your hips.

3. Return to standing straight and raise the same leg to the front 90 degrees.

4. Return to the starting position and repeat for the other leg.

free workout

Workout: Scissors 

1. Lie on your back on the ground.

2. Both legs as straight as possible, raise one leg towards your chest.

3. Alternate legs.

4. Make sure your lower back stays in contact with the ground.

free workout

Workout: Jump to plank

1. Start with your hands and knees on the ground, hands straight under your shoulders and knees at hip width apart.

2. Jump with your feet backwards into a plank position.

3. Jump with your feet forward into the starting position.

4. Keep your knees off the ground and repeat.

free workout

Workout: Alternating plank reach

1. Start in a plank position.

2. Stretch one arm and the opposite leg out into the air.

3. Lower your arm and leg and alternate them.

4. Keep a your spine and core tense.

free workout

Workout: Side plank

1. Sit on the ground and lean on one side, with your top leg over the bottom.

2. Place your hand or forearm on the ground.

3. Lift your hip off the ground by leaning on your hand or elbow.

4. Hold this position.

free workout

Workout: Mountain climbers

1. Start in a plank position.

2. Place your hands under your shoulders.

3. Bring one knee toward to your chest.

4. Keep a straight spine and alternate legs.

free workout

Workout: Star

1. Sit on the ground and lean on one side.

2. Lift your hip into the air by leaning on hand or elbow.

3. Lift your top leg and arm.

4. Hold this position and keep core tense.

 

And now for the food part! Below you will find an entire day from the Fitgirlcode Guide, including preparation and macro’s. Enjoy!

 

Breakfast: Pancakes

40 gr oats      
2 egg whites
20 gr buckwheat flour          
1 tsp baking powder
150 ml semi-skimmed milk 
1 banana
2 eggs 
200 ml low-fat yoghurt

  • Mix all the ingredients in a blender, except the banana and yoghurt
  • Heat 1tsp of coconut oil in a frying pan then pour the batter into it
  • Turn the pancake when the edges begin to solidify and small bubbles appear Decorate the pancakes at the end with yoghurt and banana

kcal: 611 | carbs: 79 | fat: 19 | protein: 43

Snack: 1 apple with 1 tsp cinnamon

kcal: 54 | carbs: 12 | fat: 0 | protein: 0

Lunch: White bean and pea salad with chicken

75 gr white beans
1 tsp ground coriander
75 gr peas
zest and juice of ½ a lemon
50 gr chicken breast
50 gr feta cheese
1 sprig of fresh mint
1 tbs olive oil
25 gr onion
salt and pepper

 

  • Soak the beans for 12 hours in cold water.
  • Rinse them and cook in a large pot of boiling water for one hour.
  • Heat some coconut oil in a pan and chop chicken into chunks and cook.
  • Cook the peas in a pan with cooking water for 4-7 minutes.
  • Combine the beans, chicken, peas and olive oil and mix with the remaining ingredients in a bowl. Add the mint just before serving.

kcal: 480 | carbs: 42 | fat: 10 | protein: 38

Snack: 1 flavoured rice cake

kcal: 52 | carbs: 12 | fat: 0 | protein: 0

Dinner: Creamy chicken and broccoli pasta

60 gr whole wheat fusilli
70 gr broccoli
100 gr chicken breast  (chopped)
25 gr cream cheese light
1 tsp paprika powder
1 tomato
35 gr onion
salt and pepper

 

  • 1.Boil the pasta and broccoli for 8 minutes.
  • Heat some coconut oil in a pan, chop and begin to cook the chicken.
  • Add the broccoli, along with the tomato and onion to the chicken breast until warm.
  • Add the pasta and cream cheese to the chicken and leave the pan on the stove until the cream cheese is melted.
  • Season with salt and pepper and serve.

kcal: 456 | carbs: 53 | fat: 7 | protein: 43

Snack: Blueberry and nut quark bowl

300 gr low-fat quark
2 tsp cinnamon
15 gr mixed nuts
25 gr blueberries

Mix the quark with the dry ingredients.

kcal: 274 | carbs: 17 | fat: 10 | protein: 29

total kcal:1927 | carbs: 213 | fat: 48 | protein: 157

 

Inspired by this workout and food schedule? Want to keep it up and go full throttle for 8 weeks with the  Fitgirlcode Guide? You now get $5 discount off on the e-guide on Amazon if you order now. So instead of $27,50 you only pay €22,50. A perfect deal to lose weight, get healthy and stay healthy with our 8-week plan full of workouts and dietary schedules?

 

 

Work on your balance

Holla Fit Girl! How many of you are keeping up your Fit Journeys? First you were afraid, you were petrified. Kept thinking you could never live without another training. But then you spent so many nights thinking how you did it wrong, and you grew strong, you learned how to train along! *sings*

I must admit, I need to get my balance back after all the wine I consumed these past couple of weeks. After a huge party I attended I wasn’t able to walk in a straight line for days. I started off with some serieous healthy eating, and what’s better to complete this than with a Balance Workout?!

Who needs Balance anyway?
Balance benefits your neuromuscular coordination – basically it helps improve the communication between your brain and muscles. It helps with muscle isolation – during balance training you have to maintain stabilization and you are forced to engage an individual muscle predominantly so that you are not using other muscles to help you “cheat.” During balance training your body has to work that much harder to stabilize – in turn this helps you to burn more calories. Balance workouts also improve your hip stabilization. For example, single leg balance exercises engage your glute medius very well.  It also helps with core stabilization – this in turn helps to improve your coordination, athletic skill, and posture.


All right, if you’re absolutely determined and you can complete this workout in three rounds with a 30 second workout time per exercises try the following:

Put your interval timer on 40 seconds per workout with a 10 seconds break; now try this for 3 rounds.

Good luck!!! And for more videos check out Modelworkout.com!

Ps: If you want to become super sporty put your interval timer to 50 seconds for each workout. You’ll feel superior!

xoxo

Paultje

Be yourself, but be your BEST self

The other day I found myself wandering around on Instagram (once again), when I bumped into this one quote saying ‘Be yourself, but be your best self ’. This quote left me thinking, especially because nowadays the majority is always trying to work towards a specific body or goal, trying or hoping to become someone else. But, to what extent is this behaviour ‘healthy’? Research has shown that comparing yourself to others makes you generally unhappy. Yet, this is something most of us do every day. Such a shame! Therefore, with the above mentioned quote ‘Be yourself, but be your BEST self’ in mind, I’ll give you some tips & tricks to stop comparing and start loving yourself. Ready for a positive mindset? Yes? Let’s go!

Appreciate what you already have

It’s easy to start complaining or feeling sorry for yourself. At such moments it’s important to put the situation into perspective. Let’s be honest, you can be pretty thankful for what you’ve got: you have a (most likely healthy) body, you’re able to make your own decisions and you have the ability to take care of yourself. There are people around you that are worse off, people that are not blessed with mental or physical health. Be thankful for what you have rather than focussing on what you don’t have!

Keep it realistic

Of course, we all would like to have Beyonce’s butt or the abs of Jillian Michaels. Still, we have to face the reality: you simply aren’t Beyonce or Jillian Michaels. Everybody is different, and even though you might succeed in creating or building something comparable, the question is; do you really want to? Why not work on your own best shape instead? In the end, everyone is built differently, so there’s no way you will get the exact same shape as your so called #fitspiration. Make your own body, your dream body. Your body is capable of some impressive things. Admire it, challenge it!

Picture2

Embrace your own beauty 

After reading this article, I want you to think of 3 things you like about yourself. No negative thoughts allowed! Instead of focussing on what we don’t like, the trick is to focus on what we do like. This can be anything: from your freckles to your fingers, from your hair to your personality. Feeling negative about yourself will bring you nowhere, whereas the opposite will! See the connection? Starting your day with some positive thoughts will result in happy, positive thoughts throughout the day. That’s exactly what we want!

Smile

Now this might seem silly, but in most cases when I feel sad I just force myself to smile. Tricking your own brain, is what I call it. Your brain links a smile to happiness, sending that sparkle of brightness through your body. By the time your brain realizes you are messing around, there’s a big chance your fake smile will make you laugh for real. Try it, it’s worth it!

Surround yourself with love

Get rid of the people that you always try to please, but never give you anything for it in return. Surrounding yourself with people that love you and support you for who you are will make you a happier person in general. No one around? Cats and dogs can spread more love than humans ever did. Just saying.

Set goals

Structure will keep you going. Write down your short term and long term goals in a sweet notebook. You could even customize your own inspirational notebook, full of positive quotes, inspiring images and sweet pictures to keep the motivation high. Here’s the best list to get inspired and get to know yourself and others. When you’re having a rough time, just grab your personalized notebook and remind yourself why and for whom you’re doing this: yourself.

Dream big. Smile often. Realize how fortunate you are.

Don’t be negative when you have so much to be thankful and positive about!

What is your best tip on staying positive? Share the positivity with me in the comments! 

Love,

Lau

Post workout cocoa smoothie

If you’ve just finished a workout and you’re anything like me – you’re hungry. I’m not always able to eat right after a work out, so a shake is the perfect solution. This cocoa smoothie is the perfect combination of vitamins, minerals, carbohydrates, protein and electrolytes.

What do you need for one big shake?

  • 2 bananas
  • 200 ml water (bit less than a cup)
  • ½ avocado
  • 1 teaspoon vanilla extract
  • 3 dates
  • 2 tablespoons raw cocoa powder
  • pinch of salt

cocoa smoothie

Mix all the ingredients in a blender. If the consistency is too thick for you, add more water. When done, put it in cup or bottle and take it with you. Drink it right after your workout. This cocoa smoothie is also really good at home when you heat it up in a small pan… Yum.

Go on now, kick some ass today at the gym and drink this chocolate cocoa smoothie afterwards.

Looking for more post workout or pre workout inspiration? Follow me on Instagram!

Tips for healthy weight gain

Losing weight can be challenging, but gaining weight can be just as hard. Earlier this week the topic of weight was discussed, and why you don’t always have to be skinny to be fit. For the majority, the fact that some people are trying to gain weight might be a shock, but it turned out that there are a lot of Fit Girls (and guys!) out there with the goal of gaining those last few pounds (even if it’s just for the big, round booty 😉 ). This raised a lot of questions regarding weight gaining, bringing us to today’s topic: what are the best ways to gain weight in a healthy way?

No matter if you’re trying to gain weight because of health issues, the desire to build muscle, refueling during an intensive workout or simply to defeat the ‘skinny genes’; these tips will help you reach your goal in the long-run. Prepare your stomach for some crazy amounts of healthy (and good) food! Are you ready to gain some extra weight? You better be hungry…

1. Consume more than you burn 

The process of gaining weight is as simple as that of losing it. Burn more than you consume, you lose weight. consume more than you burn, you gain weight. It’s as simple as that. There are several ways found online to calculate your BMR (Basal Metabolic Rate), which will give you an approximate amount of calories your body needs to maintain weight. If you do sports, take into account these burned calories as well. Now, the trick is to add approximately 500 calories to your daily amount in order to gain weight in the long-run.

For example: I burn only 1700 calories at rest. Given the fact that I want to gain weight, I add another 500 calories. This makes a total of 2300 calories. But wait! We’re not there yet. Let’s say I run today, and burn a total of 500 calories. This means I have to add this number again to the total, resulting in 2800 calories a day in order to gain weight. Now, you’ll be surprised how challenging that can be.

Have you tried to gain weight already but is your weight not changing? Re-calculate what you approximately eat a day and add another -/+ 500 calories to this amount. If you’re ‘naturally skinny’ it could be that your body does not even respond to 2500 calories a day at rest. For your body to gain weight, it might need 3000+ in order to slowly increase weight. Your body isn’t a machine and every body functions differently. Therefore it is important to listen and see how your body reacts to different amounts. If you have not gained a single gram after 1 week, consider increasing your intake.

 2. Do not only focus on quantity

While gaining weigh, it is important to take into account the nutritious value of the calories you’re consuming. When your goal is to reach a significant amount of calories every day, it can be tempting to go for the (saturated) fat, sugary and caloric meals. This, however, is one of the worst mistakes you can make.  Feeding your body with ‘unhealthy’ food is in fact feeding your body with empty calories. Instead, go for the foods that are real health-bombs: vitamins, minerals and nutrition’s are all essential for a balanced, strong and healthy body. 

3. Food anywhere, everywhere

Let’s be realistic: every calorie you put in your mouth will bring you one step closer to your goal. Grab every chance you get to feed your body with a nutritious and healthy meal or snack. Of course it is not the intention to keep eating until you feel sick, but carrying some extra food with you ‘just in case’ you feel like eating is always a smart idea. Try to eat multiple times a day. Having somewhat smaller, but more caloric meals during the day will make it easier for you to reach your calorie goal than when you’re having only 3 meals a day which will keep you full all day long.


4. Protein, protein & more protein

Given the fact that you’re reading this article here, already means there’s a big chance that you’re a real Fit Girl. Are you exercising on a daily basis or is your aim to build muscle? Than protein will be your best friend during this journey. In order to gain weight on the right places while building muscle and to feed your muscles with the necessary post-workout fuel, protein is there for you! Make sure you give your body the food it needs by having enough protein-rich snacks and at least one protein source during every meal.

Last but not least: allow yourself to indulge every once in a while. Honestly, a few extra 1000 calories from the McDonalds won’t do you any harm. You’re aim is to gain weight, something the ‘BigMac’ and ‘McFlurry’ would love to help you with. As long as you make sure your ‘basic’ intake consists of healthy, nutritious choices, you can allow yourself to enjoy some unhealthy choices too every now and then.

What are your tips on healthy weight gain?

Love,

Lau

www.runninglau.com

Sugar free Gingerbread ♥

Those who say you can’t eat sweet when you’re eating clean must be crazy! We have laid down some delicious sugar free recipes for you to try, like this clean brownie recipe or this over the moon banana bread recipe! You can trust us to provide you with even more delicious stuff, like this sugar free gingerbread recipe from Lisa at Inlovewithhealth.nl. This gingerbread is sugar free, lactose free and absolutely delicious!

A little about Inlovewithhealth.nl

Lisa started this delicious foodblog which is filled with the tastiest & healthiest recipes. Everything is home made and she doesn’t use sugar or artificial ingredients, just what we like! Lisa is also a food nutritionist, so she definitely knows what she’s talking about.

Sugar Free Gingerbread

Recipe for 1 cake, 6 portions (1 slice 165 calories)

  • 2 cups rye flour (you can also use buckwheat or spelt flour)
  • 1 cup water
  • 2 tbsp of honey
  • 1 egg
  • 4 fresh dates
  • 2 tbsp of gingerbread spices
  • 2 tsp of baking powder or baking soda

What’s next:

– Preheat the oven at 325 °F
– Leave the dates in boiled water for 10 minutes
– Mix the egg, water and honey in a bowl
– Squash the dates with a fork and add it to your mixture
– Add the gingerbread spices and rye flour and mix it well for about a minute
– Finally, throw in the baking powder and mix it briefly
– Put your mixture in the cake tin and bake it for 50 minutes

Let us know how your gingerbread turned out! Do you have any delicious recipes for us? 

Changing your lifestyle gradually

When you look at Fitgirlcode, I can imagine that you will think that we are all incredibly fit & healthy girls who have been like this for ages 😉 I’ll be honest with you, I am not that fit. I do not have visible abs (yet 😉 ), I am not going for a long run at 6am (yet?), and I will never reject a piece of chocolate cake (no, really, never). I am, however, getting healthier and on my journey to becoming as fit as I want to be. Changing your lifestyle does not have to happen overnight.

Before Aranka, the founder of Fitgirlcode, came on my path a couple of years ago, I practiced Taekwondo once a week and ate average-ish. Breakfast always consisted of two slices of bread with butter and chocolate sprinkles – don’t judge me, it’s a Dutch thing. I always ate bread at lunch and tried to eat a healthy dinner at night, while snacking (unhealthily) in between all these meals. Sometimes I tried to change my habits by eating more fruit or drinking more water, but nothing really ever stuck with me, which I personally didn’t mind that much because to be honest: I was not, and am not, overweight.

It was only gradually, from the moment I started contributing to Fitgirlcode, that small changes were made in my lifestyle. For example, I quit drinking sugary juices and committed myself to water. Then I switched my chocolate sprinkles to eating oatmeal in the morning. Eventually I signed myself up for the Ladiesrun in Rotterdam and I started running every weekend with one of my best friends. If you would have told me before joining Fitgirlcode that I would be working out at least 3 times a week and lifting weights, I would have probably peed my pants laughing.

My point is: everyone can do it. Excuses like “I don’t have time to work out” or “I really don’t like sports” are bullshit. With all the things I have going on in my life, I would love to have an 8th day in the week to get everything done, but I somehow still manage to squeeze in 2-3 serious work outs (which I like!) per week. You don’t have to radically change your lifestyle and transform every habit you have – you can start making small changes and eventually you will find yourself feeling healthier and more energetic than ever.

I promise you here and now that you will not regret it. I used to struggle with some problems with my digestive system for years, but since I have been living healthier and working out, they have vanished completely. Often during the day I had a big afternoon dip and I got really sleepy – guess what, that’s not a problem anymore. There are so many benefits to exercising and eating healthier.

Now if you will excuse me, I am going to release all this new-found energy into my 4th work out this week! 😉 You should go and do the same! 

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!

We spend so little time exercising

SHOCKING. Even though we’re all increasingly busy with eating healthy and working out a lot, it apparently is still too little, according to research done by Reebok. We spend less than 1% of our lifetimes on working out. Say whut!?

Netflix > Fitness

I think that a lot of women can agree with me when I say that there isn’t a big issue with choosing Netflix over working out. As long as you drag yourself off the couch to go to the gym a few times a week, there’s nothing wrong with that, right? However, the problem is that some people are choosing to only stay on their couch enjoying a Netflix marathon, and they just aren’t setting aside any time to be active. That is also the reason for the bizarrely low percentage.

Reebok 25,915 days

Reebok surveyed a total of 90, 000 people for this campaign. All these men and women come from all over the world, from places like: The United Kingdom, Canada, Germany, France, Mexica, Russia, Korea, Spain and the United States of America. They found that the average life consists of 25, 915 days and use this as their reference point. Can you guess how much days we spend on being active? Only 180 days (!!!!!) of our entire lives are spent exercising. All the while, we spend 10, 625 days on electronic devises like television, tablets and smartphones. Wow.

Of course, Reebok didn’t solely uncover these findings and sit back and do nothing about it. After the study was over, it was obvious that they wanted to do something to get everyone off the couch. And that is also the reason why they made this cool video that they put on YouTube. If this doesn’t motivate you, then I don’t know what will!

 

We can dwell on the fact that the 1% is INSANELY too little, but we can also choose to do everything we can to raise this average! You now know what you’ve got to do when faced with the decision between a Netflix night and a sweat session in the gym. Good luck!

6 tips to get you back on track

So, you’ve given it your all in the last weeks/months. You’ve finally started seeing progress, or maybe you weren’t there yet. But for some reason or the other, you’ve lost your motivation that pushed you to start in the first place. You’re probably wondering “How can this happen?” You’re still not close to your goal, and yet you’ve convinced yourself that it’s okay to stop and give up and you have no idea how that happened. 

Good news is, you’re not alone. Everyone has had that point in their healthy lifestyle journey. It is completely normal. What that doesn’t mean though, is that it’s okay to throw in the towel and give in to the motivation killer.

I’ve also only recently lost my motivation. I was in a completely good flow, and then BAM, it was gone. To be honest, I was super upset about it. But there is no one other than yourself to blame. There’s absolutely no reason to not get back on track. That’s why I’ve put together 6 tips for you so that you can get into your running, lifting, swimming, yoga-ing etc. in no time!

1. Remember why you started

This is perhaps the most important tip: remember the reason why you started in the first place. Everyone has their own reasons behind why they want to create a healthier lifestyle for themselves. Maybe you started because you wanted to lose a couple kilos. Or maybe, you encountered some health problems that urged you to turn your life around. Bring that goal back to the forefront of your mind and think on it when you go to kill your workouts.

2. Do a 10-minute workout

Something is better than nothing! I know this better than anyone, you plan an hour long workout in your plan, but when the time comes, it feels like an entire mountain that you have to climb. This can be extremely demotivating! If you’ve got this feeling, try to stay in the workout flow and choose a 5-10 minute workout to do: like one of these short butt or ab workouts.

3. Try something new

Sometimes we lose our motivation simply because we get bored of always doing the same thing. This is probably the perfect time to try something new. Have you already been going to the same yoga class for a while? Or are your running shoes completely ruined after all those kilometers that you’ve ran? Then try something new. This may be just what you need to ignite your enthusiasm and get yourself back on track!

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4. Treat yourself to new workout clothes

I don’t know about you guys, but I have a weakness for any kind of clothes! So when it comes to workout clothes, I want to look gooooood. You know that feeling when you buy new shoes or a new jacket? Secretly, you just want to put on everything right there in the shop because you’re so excited with your new purchase. Yeah, don’t deny it. That’s why you should go to buy a new pair of training shoes or some badass shorts, I bet you’re going to want to use them that same day. 😉

FYI: In case you missed it, there’s a Jogha sale going on. 30% off selected items!

5. Buddy up

It sounds super cliche, but it’s true. If you have a buddy to workout with, you feel more pressure and inspiration to go. Plan a date to go for a run at 8 and you can’t back out of it after that. It’s not only rude to cancel your dates on your partner, but then you also demotivate your BFFF (best fit friend forever)! On top of that, it’s so much nicer to workout with friends or family. Two birds with one stop: quality time and working out.

6. Get inspired

Visualizing your goals helps you to reach them effectively. So if you think you want to give up (or you’ve already given up): you’ve got to visualize your goals! Grab a few fitness magazines and search your social media channels until you find something inspirational. There has to be something in there that will motivate you to get back on track. Find whatever it is and stick it on your (virtual) wall to ensure you don’t forget it. Look at it every day, two times a day, or however much you need. If they can do it, so can you!

Good luck! And even more important: get your ass to work!

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5 exercises a runner can’t do without

Are you a runner? Then you probably know that you’re at risk of getting injuries in your ankles, shins, knees or hips. Getting the right running shoes can prevent a lot of complaints, as well as building up your training schedule and taking your rest days. Last but not least: if you implement strength exercises in your training, chances are less that you’ll get injured! Today, I’ll share 5 of my favorite runner’s exercises with you. All you need is your bodyweight and a bench. This makes them the perfect exercises to implement in your running laps. Let’s go!

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1. Step ups (10 x left, 10 x right)

Place your foot on the bench and step up. Straighten your body completely at the top, then carefully step down.

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Running recovery: Liberty’s journey

It’s been a while since my last post here on #FITGIRLCODE… Weeks have passed and I finally started to run again. Those of you who read my very first blogpost know that I started my yoga journey because of running. Injury stopped me from getting out there for some time, but now I’m back on track.

My Running journey

I used to run 3 to 4 times a week for a long time. I discovered yoga along the way and wanted to deepen my practice, which resulted in less running and of course more yoga. Yoga not only made me stronger physically, but also mentally. There were days where I would put on my trainers and run a 10K without practising or building up on the distance. Mentally I was strong and determined, so before I knew it I would pass 5K and continue running for a few more K’s. Daily yoga practice also increased my lung capacity which made me capable of running even longer, without getting out of breath.

Sadly after months of intense physical practice and exercise I injured my knee and stopped running. I though a few months of rest would be enough to recover, but that was not the case. After months and months of avoiding running, I decided to get back on track and start again.

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Road to recovery

A good friend of mine helped me with some exercises that would make my legs stronger, and ready to rack up those K’s again. Also a few deep tissue massages really helped my muscles to recover. I started all over again. Exercises for strong legs (I use the NTC app), daily stretching and slowly picking up distance. I started with long walks, followed by speed walking and eventually back to running. From 1 to 2K, 2 to 3K, and so on. Listening to my body and stopping whenever I feel like it became too much is what I did. There are many ways to recover, but this is what worked for me. I’m happy to say that I finally have my running back under control and I’m feeling great. I try to run 2 – 3x per week (depending on how much free time I have) and still practice yoga every day. I also foam-roll and do some specific yoga stretches after my run.

Just like yoga, running makes me feel alive and present. It doesn’t matter how far of fast you go. Just go out there and start again. Make sure to check out my next post “Yoga for Runners” for some good stretches.

xoxo

Liberty

Winter must haves on sale now

Winter really feels like it’s approaching now with more cold, wet and grey days. It was too good to be true. So maybe there is still time to get the winter coats out of the closet and even to buy some new winter clothes. It just so happens that there are still major discount and with winter must haves on sale everywhere. Could we be lucky enough to save yourself some cash and snap up a cool, new outfit?! Yes and I’ve found some of the best bargains for you!

I’m guilty of spending half of my day ordering everything and anything (yes, I have an online shopping addiction) and I came across some items that you should not miss. I don’t want to infect you with my problem and my compulsive online shopping but it is definitely worth a look. Here are some winter must haves to get you through these harsh and cold months …

TEDDY JACKET

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Why a teddy jacket? I bought one last year in a blue / purple colour and it really was my best purchase ever. OK if it rains it is not ideal, but then you have to be a little prepared and bring an umbrella or creative and wear a poncho over it, like us in The Netherlands who bike. This jacket is in fact so warm and fluffy that I really want to hug it all day. Actually, I would like to buy another one, this one, but I try to be sensible and not purchase the same thing twice, although I think it’s really cool in the gray…

Was: € 49.99 || Now: € 39.99

LONG DRESS 

These are ultimate winter must haves for any fashion loving girl. I Pull & Bear love long and wide clothing. Lovely to hide away from winter and wear to hang out on the couch. Because believe me if I had the choice, during the winter I would rather lie in bed all day. OK, this is obviously not realistic, but with such an outfit you can even feel cosy in the office. Almost like being at home! It is very comfy but also looks stylish in (if you do have to go out the door). I have do not this particular dress, but I do have a number of similar dresses in different colours and sizes. If you wear this style once, you will never want to wear anything else in winter!

Waas: € 17.99 || Now: € 15.99

SUEDE SKIRT

Pull & Bear

This skirt is really awesome. I really like everything with suede and the related Pocahontas-look. During my summer holiday in Ibiza I bought a similar skirt with buttons on it and I am so happy that I did! When I cam across this skirt but in black only this week, I had to have it. Heck, you only live once I guess. Such a skirt can be combined with so many different things. A sweater, a top, a long cardigan … and of course thick tights underneath. Then you’re ready for winter!

Was: € 29.99 || Now: € 12.99

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Pull & Bear

You can’t have a complete winter wardrobe without it: a warm scarf. How could I leave this out of a list of winter must haves. Especially with the rain and the wind we get here. I never leave the house without a scarf, preferably one that has a hood is even better to handle the terrible weather. I really have a million scarves lying in my closet, but for some reason I always look forward to wearing my favourite burgundy red one. Still, I find this white one very nice too!

Was: € 15.99 || Now: € 9.99

LITTLE BLACK DRESS

Pull & BearWell, what can I say about this item. Not very wintery, but you can never have enough black dresses in my opinion. My closet is completely full and even though they all look the same, I can not get enough of them. Black is always good. And this is also a bargain. You can understand that I have of course added this to my basket.

Was: € 15.99 || Now: € 9.99

 

 

Do you want to get through the coming winter months nice and warm? Then quickly check the sales online and snap up that warm winter sweater or scarf now! You don’t even have to go outside to get the best bargains ;).

Midweek motivation tips: don’t panic when you start to slack

It all starts at the beginning of the new year. On the first of January we promise ourselves to eat better and train harder. We sometimes succeed and sometimes fail. But in case you need some midweek motivation if you are starting to slack, don’t panic! Just keep trying!

There will be times you just want to eat chocolate, cookies and A LOT of potato chips. And there will come a day, you just despise the gym. When you do, try not to give in. But if it’s still too hard, don’t feel bad about yourself or throw in the towel. Remember, Rome wasn’t built in a day! At #FITGIRLCODE, we’re not experts on healthy living, and it’s not like we NEVER cheat or are always super happy to go to the gym. We know how it feels! So we wanted to give you some midweek motivation and came up with some tips:

  • Talk to your friends about it. Every woman can relate to those difficult moments when you just wanna eat EVERYTHING. Talking about it helps.
  •  Do not go shopping when you’re hungry! I’ve done it too many times and I always come home with the wrong set of friends…Ben & Jerry. And although they’re my friends in time of need, they’re not my FIT friends!
  • Always keep dark chocolate stashed in your cupboard. A piece of it may silence the screaming cravings you’re having.
  • Do you have a friend that is ALWAYS working out? If you can’t find the motivation to go to the gym, ask her to drag you to the gym. If someone is waiting for you, you’ll probably think twice about skipping.
  • Allow yourself a cheat day. If you’re eating healthy, it’s OK to eat something you really want. As long as you’re not obsessed by it. Being obsessed is never good!
  • Have a healthy snack around that is really tasty, but doesn’t have all that sugar and calories. I can say I’m pretty obsessed with rice crackers, healthy peanut butter and banana…wait, did I say obsessed?
  • Do you find it handy to have a schedule that shows you how many times to exercise? Try this daily planking schedule. And you don’t have to start on the first of the month, start today!

And last, but certainly not least: DON’T BE SO HARD ON YOURSELF! We can’t emphasize it enough. Every day is a brand new day for you to work that ass off in the gym and eat super healthy. Do NOT let one day of slacking bring you down. And remember: you’re still awesome!

4 Ways to love the skin you are in

Ever had one of those mornings where you look at yourself in the mirror and just see faults? Imperfections in your skin, those lumps and bumps and a bloating stomach, which just seems to take away all your hard work at the gym. You’re not alone. Just as important as teaching yourself good exercise form…teach your mind to love the skin you are in.

When it comes to body image, us girls are masters of negative thinking but that doesn’t always have to be the reality. The problem is not your body, it’s actually your mind – and luckily these negative thinking patterns can easily be corrected. How? By teaching your mind how to be more accepting and happy about how you look now.

Love the skin you are in

1. Praise the good
Think about the things you love about yourself – perhaps it’s your smile, your hair or your killer legs. Write a list of the things you are happy with and give those aspects your full attention, making the most of them whenever you can. Everyone has bits they’re not so happy about, but everyone also has bits that are really beautiful. So go on, praise your beautiful bits today!

2. Get out of that critical state of mind
If you’re in a critical state of mind, you’ll probably be attacking others as well as yourself. For example, if you’re dying to get the perfect abs, don’t get envious when you see someone else who’s achieved your dream body and don’t criticise those who aren’t so toned in the ab department either. Instead, why not be positive about the way they look? By practising this, you’ll soon stop attacking your own body with negative thoughts too.

3. Focus on you as a person
While it’s great to have a kick-ass body, that’s just one tiny part of who you are. Cliché as it may sound, what’s inside counts too. Spend some time every week on developing your inner self – beating confidence problems, learning new skills and becoming more self aware and confident. By spending time developing the whole of you you’ll notice a real difference in your enjoyment of life as well as your energy levels.

4. Don’t let life pass you by
Every minute you spend criticising yourself and analysing parts of your body is a minute of your life gone by, thrown away, wasted. When you’re 90 years old and look back on your life, would you be happier to have spent so much time worrying about your body, or happier to have made the most of every moment? You only have one life, so live it!

What do you love about the skin you’re in? Go on – share those positive vibes with us!

The best solution for Christmas shopping stress

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

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

No one size fits all

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

Nike Gifting Experience

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

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

Elze-Mieke’s food and exercise schedule

Hi all! I’m Elze-Mieke, a (sports)model, healthy food lover and sport addict! I travel a lot for my job and that makes a healthy lifestyle quite difficult sometimes, but I try to keep it up as much as I can. Working out and eating healthy is for me, a way of life. That’s why I would like to share my food and exercise schedule with you Fit Girls so you can take a look at my life!

Nutrition & Exercise

I have actually always been concerned with nutrition. As a child I did not eat meat. I would slide it neatly to the side of my plate because I did not like the structure. My mother would cook an egg instead. There was a short period of time that I did eat meat once in a while but I’ve been vegetarian for years now. I do eat fish which is sourced in a sustainable way however. I have the feeling that my body reacts well to it. Besides, I love it and I know it’s good for me too. As you can see in my food schedule, I eat a very diverse range of food. I eat lots of fruits and vegetables and am not convinced that you should only have two servings of fruit per day. I eat as much fruit as I want and that’s a lot! I also consume a lot of bananas during the week through food and smoothies. The claim that bananas and fruit make you fat is a myth. Just make sure that you exercise enough.

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Since childhood I have always been heavily involved in sport and I have never stopped. I have also done high-level athletics for a long time. During high school I would choose the gym class so I could work-out extra, and besides that I was riding horse, playing softball and doing gymnastics. I would go to gymnastics on Friday night along with Aranka! Now, I exercise 4 to 5 times a week. Especially cardio, strength, and sometimes once a week I go to Bikram yoga. On my rest days I always walk for an hour. I love to clear my head in the fresh air. An additional motivation for me to stay in shape is my work as a (sports) model. In this line of work you have to deal with many other girls who have a beautiful body, so staying in shape is a must. But I think it’s important anyways and I enjoy working-out.

A way of life

I have absolutely no difficulty with working out so often and eating healthy, as it is a way of life for me. I don’t really think about it and because I work out so much, I allow myself to eat healthy bread (eg. Fitkorn, sourdough, spelt and rye), brown rice and whole wheat pasta. Eating healthily is all in the choices you make. Choose for sustainable, organic or unprocessed products. And when I crave something, I just allow myself to eat it otherwise that desire will remain in my body and mind, and that bothers me. I’d rather run a few kilometers more than skip the carrot cake if that’s what I really want. Besides, in such situations you crave the taste. You do not have to eat the whole bag of chips to satisfy that taste, just eat a few. Buy a small bag, instead of a medium sized bag.

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I travel a lot for my work which makes it difficult to eat healthy sometimes. I try to as much as possible, preparing my meals as much as I can. I always bring some healthy things to photoshoots, like homemade raw bars, raw nuts, dark chocolate, bananas, a smoothie or sometimes a wrap with salmon when I have a long car ride. I do the same when I have to fly. When I have a long flight, I always ask my flight provider for a vegetarian meal on the plane. On set, there’s generally enough to eat, especially with the French and German clients, but just to be sure I always bring my own ‘smart bag’ along too.

My food an exercise schedule

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Finally, I would like to share some of my favorite recipes so take a look at my blog www.elze-mieke.com for more recipes, fashion, travel and beauty!

Be proud of who you are! You are unique and a confident woman, radiates most power!-

Megan’s Review on Kayla Itsines Bikini Body Guide

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Review on Kayla Itsines BBG

It all started when I first saw a transformation picture of @0403natalie on Instagram. I was SO amazed at how fit and toned she was (not to mention her wonderful abs) and I found out that it was Kayla Itsines BBG that she had completed. I was immediately inspired and knew I wanted to look like that! I have always been small, but I wanted to become stronger, in shape, and have muscles. I was a little unsure about the BBG at first because workouts I had done before just didn’t work for me. Those other workouts were all about counting calories and having strict schedules, and eventually I couldn’t find myself happy with it. I bought Kayla’s BBG bundle of workouts and nutrition for $120. Let me just say this; BEST $120 EVER SPENT. I have come so far with my health. Kayla’s BBG is all about getting that perfect bikini body every girl wants. It’s about bettering yourself and becoming stronger than you were yesterday. I have learned so much through Kayla’s nutrition guide. I am so much more informed of healthy foods and now I am able to modify those foods listed in the nutrition guide. I couldn’t be more thankful for that. I was always stressed out with other workout guides because it didn’t inform me as much as Kayla’s did. Now I know WHY foods are healthy and WHY some foods aren’t. Before, it was all about calorie intake and burning more calories than you consume. SO WRONG. Kayla’s guide is the healthiest and most effective workout I have ever had and I will never go to something else. And the best thing about it? You don’t count calories! It’s all realistic and simply eating clean foods. No starving yourself of meals, no detox drinks, no juice cleanses. It’s all REAL!

TIPS

Do what Kayla says
Follow Kayla’s guides and instructions strictly! READ through it all. She didn’t write all of that for no reason. It’s all so informative and has tons of information you need to know. You WILL learn so much.

Count nutrients, NOT calories
Don’t. Count. Your. Calories. Girls still ask me everyday how many calories I have per meal/day and the honest answer is “I don’t know!” because I don’t count calories or limit myself to only 3 large meals a day.

Do YOU
Don’t go by other girls’ progress. Don’t compare yourself to other girls. Everyone is different and we all have different body types, which means we will all get different results. Do the workouts to YOUR best ability. Don’t worry about having to hurry through a workout. It’s not about how many times you complete a circuit. It’s about your form and you pushing your body to your limit! If you simply can’t do a certain workout, then modify! I can’t tell you how many times I have had to do that. But you know what? I still got wonderful results because I worried about pushing myself to my limits and not comparing myself to another girl who was multiple weeks ahead of me.

Progress Pics
Take progress pictures! It’s so so so important!!! Without progress pictures, you will never know if you got a new muscle or if anything has changed. Take pictures everyday or whenever you feel like you need to, but definitely take them.

Planning
Planning is a huge key factor for me. I’m in school, so I’m always busy, but I figured out that by planning my week ahead of time, I have been on top of all my workouts! Planning is KEY. I bought a 2015 planner and have planned my workouts, meals, and classes accordingly. I plan out every month beforehand just so I won’t fall behind. Whenever I have completed something I just cross it out and know that I am DONE for that day. This works for me because it’s less stressful and I can look and see what I have to do for that specific week or month. I’m not one of those who can keep things in my head because more than likely I’ll forget one thing and I don’t like to do that. If you find yourself busy or are a BBG mom, plan! It’ll only make things better!

Weight
Do not weigh yourself. I weighed 116 lb starting the BBG and I now weigh 122 lb. No I did not gain fat, but I gained muscle! A lot of girls believe that you have to lose weight in order to see progress, but that is so wrong. Weight has nothing to do with it! If I were to look on a scale and see that I weighed 6 lb more than I did starting the BBG, then yes I would have been discouraged. That’s another reason why progress pictures are much more important than weighing yourself on a scale and going by weight. Go by sight!

Week 1-12 BBG 1.0 round 1

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For the first 4 weeks of the BBG I was getting discouraged because I wasn’t seeing results immediately like I was wanting to. That’s so unrealistic. When eating healthy and working out, your body is bound to change. It has no choice whatsoever. I decided to look at the first picture I took before starting the BBG and guess what? I had progress! I didn’t see this progress physically, but when I compared my progress pictures, I noticed a huge difference. Needless to say, make sure you take progress pictures! Sometimes you may think your body hasn’t changed, but when you compare it to another picture from a couple weeks ago, you might notice a new muscle that you had never seen before. This was me with my abs! I was so shocked and yet so proud of myself! When I saw these transformations, I knew that Kayla’s guide was no joke and that it was real, with real girls, and real results.

 

Completion of 15 weeks

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After completing the first 12 weeks of BBG, I was so beyond happy and proud of myself that I did something so wonderful and changed my body for the better. I was stronger, more focused, informed, and HAPPY! Although the first 12 weeks were over with, I wasn’t going to stop there. This is a life changing thing and now I’m hooked! I decided that I wanted to take in more protein. I did some research and found that protein is wonderful for promoting muscle growth and I knew that I wanted a 6 pack. So I ended up buying some Clif Builder’s protein bars of 20g protein while also eating protein filled breakfasts. Best thing I’ve ever done. I’m fuller much longer and find myself with so much more energy than I have ever had. 3 weeks went by, (making it week 15), and I posted a progress picture because I noticed a change with myself and my protein intake. Luckily, Kayla saw this picture and featured me on her page! I was beyond excited! Best motivation I have ever had, so of course it made me want to work even harder. LOL.

Currently on BBG 1.0 round 2

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I am now on week 18 in the BBG 1.0 round 2 and this is my progress as of now. Huge difference, right? After competition of BBG 1.0 for the second time, I plan on buying BBG 2.0!! Cannot wait!

What’s important?

Most importantly, I want you girls to know that it’s okay to have a cheat meal. It’s okay to miss a workout. It’s okay if you’re sick and miss a couple days. Your body needs rest and sometimes you need to listen to what your body is telling you. One cheat meal, or one missed workout isn’t going to make you fat. Just like one workout, or one healthy meal won’t make you fit. Keep that in mind and stay positive! Surround yourself with things that make YOU happy and do YOU.

If you’re up for a challenge yourself, we have great news for you: if you download a Bikini Body Guide now, you get 10 % off. You just have to enter our special code: BBTGFGC10 

Do you know how other girls experienced the Kayla Itsines BBG? Check out their personal reviews.

(Valid until 02.28.2015)