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!

back on track

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!

back on track

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.

running running

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

10 good intentions that make you a better person

New Year’s resolutions like exercising more, stopping smoking, eating healthier and spending more time with family are always relevant good intentions, but it’s sometimes nice to think way outside of the box. I have thought of 10 original intentions to set for 2016 that could make you a better person. Are you ready for this challenge?

10 original good intentions

1. LESS TELEVISION

For those who like to watch television, I gotta break it to you: it does not exactly have a positive effect on your mind. Research has shown that it has a negative impact our life satisfaction. Researchers are now finding it a lot of television can have that much of a negative impact on your life. Wow! Of course you do not need to throw your television right out the window, but a little less will do you absolutely no harm.

2. GIVE MORE

Several surveys have shown that giving to charity boosts happiness and reduces stress. So look for a charity or organization where you can make a contribution to each month. Definitely something to think about next year!

3. LESS STUFF AND MORE EXPERIENCES

Buying cool experiences instead of stuff leads to more happiness for the person who buys it and to his or her environment. So from the results of this research we can say that it is a good idea to tackle this year differently. Do some more cool experiences such as tours, concerts and museums instead of buying yet another new pair of shoes. You’ll thank yourself at the end of 2016!

4. KEEP A JOURNAL

From now on, write what made you very happy or very unhappy. You do not necessarily have to keep one daily, only in the moments when you feel the need to. How much fun is it to read back over that flirt during your summer vacation or the week in which you decided to become a vegetarian and failed enormously? Sometimes we forget the little things in life. When you see this, you can look back at you how much you have experienced.

5. LISTEN TO YOUR BODY

Instead of saying you have a huge amount of weight to lose in 2016, you are better listening to your body. Are you tired often even when you have 8 hours of sleep per night? This may be due to eating too much processed food. Or do you often feel very bloated? Then try more often to cook with fewer processed carbs to see how this works for you. Your body always gives signals and it is important to listen.

6. ASK FOR HELP WHEN YOU NEED IT

Whether it’s about school, work or your personal life; ask help from your friends or family when you need it. This will help you to have a lot less stress in the coming year. It’s always possible to call in some help so that you do not constantly have sleepless nights because of all the work you need to do. Stress can result in fatigue and nobody needs tha. Do you find it difficult to ask for help? Think about it the other way around and how you would love to help others. It’s okay once in a while to let someone else help you.

7. SAY “YES”!

Say “Yes,” to questions that you normally would not. This makes sure that you find yourself in situations where you normally prefer not to be. It’s good to come outside of your comfort zone once in a while. And that’s what matters the most. Say yes to the invitation of a friend to dinner when you’d rather sit at home watching Netflix. In the long run it can make you a lot happier to say ‘yes’ to situations more often. Do it!

8. STOP SNOOZE

Snooze, despite how good it can be sometimes, hitting snooze on your alarm is not the best way to start your day. If you have trouble with your sleep patterns then try to set an earlier time for yourself to go to bed. Or use a handy sleep app so you can see when it is best for you to go to sleep and when to get up. Recently on #FITGIRLCODE we wrote this article on how you can sleep like a pro to help you out too. Definitely worth reading!

9. LESS SOCIAL MEDIA

Are you, like me, a huge Instagram addict? Then you probably  need this tip as much as I do. A little cut down on social media behaviour and enjoying the people around you more is definitely a good intention. Stop constantly checking your feed when you can have fun with all your friends and girlfriends in real life. Isn’t that much more important?

10. MEET NEW PEOPLE

How exciting it can be at times to meet new people that often leads to great friendships.When you feel stuck in your daily routine it can help to connect you for example joining a new gym or going to a club with new people. So pluck up some courage, put your shyness aside and bring in the new year with a new club! You will notice how much fun it can be to meet new people all there.

With these 10 goals, you will get the most out of the new year. And these are good intentions to pursue in the following years too. Good luck in starting them already! 

How to know when to snooze or work out early

We’ve all been there, convincingly telling ourselves we will get up early and work out before school or work tomorrow, even getting our gym gear out ready. “Tomorrow I will, no more excuses.” Only to find ourselves turning off all five alarms that we set the night before in the effort to wake up early. Some people are great at getting up for the early morning spin class or clocking in a 5km and being dressed to impress by 9am, while some of us can’t hold our heads above our cereal bowl. Are the rest of us just damn lazy or genuinely too tired to attempt it? Here’s how to know when to snooze or hit the gym, that might help answer this question!

Know when to hit snooze

So should you set the alarms anyway and try to push through or sleep on and get in the extra hours of shut eye? Missing out on sleep when you really need it, even for a workout won’t go in your favour when trying to maintain a healthy lifestyle. Being tired makes it harder to say no to the offer of fatty foods and your body does most of your post workout recovery and repair while sleeping. This might lead you to try and replenish your energy from the less beneficial sources, a.k.a. cake because …”well I did work out today”. But how do you know if you are being too easy on yourself if you skip the morning workout? Maybe talking about balance and not pushing yourself too hard has encouraged you to hit snooze too many times. Here’s how to know:

  1. If you woke up several times or were up all night… Skip the sweat sesh that day. Your co-ordination will be affected by this sleep dept and it might even be dangerous to exercise because you’re less careful. It also increases your perception of pain, so working out feels tougher even if it is the same intensity.  You’re less likely to enjoy it in this case and the struggle continues (working out isn’t punishment, it can be enjoyable you know). If it’s normal for you to sleep badly and you find yourself skipping more workouts than you would like to because of it, it’s time to reassess your whole routine.
  2. If you slept less than six hours and it’s the third or fourth time this week… Sleep on. Skip the morning workout and take a walk later on in the day instead. Use that time as an opportunity to think about why you haven’t been sleeping very well lately. If there is something stressing you out at work or school, settling down on the couch in the evening might leave you feeling restless again by the time that you hit the hay. Exercising could help relieve some of the stress and using up some extra energy will help you sleep more soundly.
  3. If your muscles are sore from working out the previous day… Take a day off. Overtraining can cause a decrease in the duration of your sleep and the quality of it too, which won’t help you get back at it the next day. Make sure to foam roll or try a gentle yoga flow to loosen up again.
  4. If you slept at least seven hours the night before… Go workout! Although everyone is different of course, between seven and nine hours is adequate sleep for adults to function properly. You can get up and work out, even if your cosy bed is telling you something different. If you still want to hit snooze, how can you make yourself do it? Try asking yourself these three questions that might just help you find that feeling that forces you out of bed for the early bird workout:
  1. Can I work out later today?
  2. If I don’t go, am I going to fall back asleep now for another 30 minutes?
  3. Have I done all of the other workouts I had planned to do this week?

If the answer is no to all of the above then you better give yourself a shake and get moving!

Exercise right and sleep tight

It’s no secret that working out improves your sleep, unless you leave it too late before heading to bed. Although the most beneficial time to work out is debatable, and studies find different benefits of exercising at different times of the day. If you’re constantly setting the alarm and having the battle between deciding to work out or sleeping, then you’re only disturbing your sleep and not even receiving the benefit of working out. That’s just plain crazy. If you’re guilty of setting the early alarm after a junk food filled day to try and compensate for a ‘bad day’, I urge you to stop! The chances are you’ll not have a great sleep and have even less energy because of poor nutrition. Instead, get the sleep you need, focus on returning to having a balanced diet and tackle the workout the following day when your body is better fueled and rested!

With the mornings staying darker for longer and the weather turning cold, my motivation to get out of bed in general is declining, so if you’re killing it in the early morning workout department, share some tips with us too!

Sources: shape.com & greatist.com

How To Choose a Sport That Fits Your Personality

When you start your fit journey, you soon find out that you ‘simply’ need to do two things: eat healthy and work out. One does not go without the other. Eating right can be a hassle and it isn’t easy fighting daily temptations. But choosing the right kind of sports isn’t either. You have to find something that is exciting enough to drag your ass to for three or more times a week. And it must be a place that doesn’t serve wine or cocktails 😉

How to choose a sport that fits your personality
Let me start out by making clear that EVERY type of workout is better than not working out. Whether you start out with two short runs a week or completely dive into an active lifestyle right away: it’s super badass that you came off the couch and started to care for yourself and your body. So what can help you find something that suits you?

Team player or solo?
You could start by asking yourself: am I a team player or do I like flying solo? Think about if you would like to compete against others with a group of people or if you are more interested in challenging yourself. Examples of group sports are soccer, basketball and hockey. How about thinking outside of the box and looking into street dance or rowing.

Pages: 1 2 3 4

5 Reasons women should have each other’s backs

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

1. To live longer

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

2. To reduce stress

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

3. To hold you accountable

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

4. To be your soulmates

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

5. To support your goals and objectives

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

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

 

source: www.mindbodygreen.com

 

How Team #FGC is making September healthier

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

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

 

Drink 2 Litres of water per day

Shelley, Brand Relations Manager

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

Bottoms up, Shelley!

Vary workouts to avoid a Fit Girl rut

Anna, Press Relations Manager & Lead Editor

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

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

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

Cutting out dairy and adding fermented foods

Andrea, Marketing Intern

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

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

Unplugging

Aranka, CEO

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

 

Train for 10K

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

 

Starting fresh with a positive mindset

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

 

Start going to yoga again

Laura, Chief Production Manager

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

Sleeping more

Joey, Graphic Designer

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

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

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

The many benefits of exercising outdoors

Ever heard the saying “you’re just one workout away from a good mood”? We totally live by this, and some of us prefer hitting the gym while others go outside in rain or shine. Have you ever thought about how your satisfaction, the efficacy of your workout, and your mood might differ if you exercise indoors or outdoors? 

There are some physical differences between working out indoors on stationary equipment or outdoors, but the major differences have to do with mental benefits. I’ll take you through both so that you know when it might be nicest to go to the park with your #BFFF like Fit Girl Vladana and I did today instead of hitting the treadmill or the elliptical at the gym.

Pssst: there is a surprise on the last page if you read through the entire article!

Active Leggings in Black and Onyx, Jogha; Racerback Tops in Teal and Blue, MyProtein

 

Get the most out of your workout

The gym has some obvious benefits, especially in terms of predictability and convenience- you know exactly when the gym opens, closes, and what the temperature will be like. The presence of many different types of equipment in the gym is also practical if you plan to, for example, do a circuit training on your own and are not able to carry kettle bells, mats, barbells, and stability balls around with you. Going to the gym is a safe bet if you want to squeeze in a great WOD when the weather outside is just not on your side. However in terms of getting the most out of a workout, you’re better off taking your booty outdoors.

Pages: 1 2 3 4 5

New #FITGIRLCODE tops now in

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

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

FESTIVAL

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

festival-tank-top-black

 

KILLER

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

killer-t-shirt-white

 

JEALOUSY

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

jealousy-t-shirt

 

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

tanktops_banner_V1

6 tips to get back on track

So you’ve been working your ass off for the past weeks/months. You were finally starting to see some progress, or maybe you weren’t even there yet. But for some reason you’ve lost all of that powerful motivation that got you started in the first place. “How could this have happened”? you might think to yourself. You’re nowhere near your goal yet and still, for some reason, you’ve told yourself it’s ok to just stop/give up/cave in or whatever you’d like to call it. 

Well, you’re not alone. We all reach this point in our journey to living a healthier lifestyle. Really, it’s totally normal. But that doesn’t mean you should wave your white flag and surrender to the ‘motivation killer’ (your own mind!).

I also lost my motivation recently. I was totally in a fit flow and then from one day to another, BAM, gone. To tell you the truth I’m kinda pissed off about it. But there’s no one else to blame than myself. And there’s no reason I shouldn’t get back on track, like yesterday! I’ve listed six tips that will get you up and running (lifting, swimming, yoga-ing etc.) again in no-time…

1. Remember why you started

Maybe the most important tip: remember why you started. Everyone has their own reasons for wanting to live a healthy lifestyle. You might have started because you’ve set a goal to loose a certain amount of weight. Or maybe you were having health issues which led you to turn your lifestyle around. Get your mindset back to that point, think of the benefits of getting back on track. I promise you, your motivation will be back in no-time!

2. Do a 10 minute workout

Anything is better than nothing! I know like no other that facing an hour-long workout when you’re totally not feeling up to it can demotivate you even more. But to stay in your workout flow, pick out something you can do for just 5-10 minutes. Like a short kettle bell workout or yoga routine.

3. Try something new

Sometimes we can loose our motivation because we feel bored of doing the same thing over and over. This is probably the perfect time to switch things up a bit. Have you been going to yoga class for a while now? Or are your running shoes completely worn-out because of all the KM’s they’ve made lately? Give something new a try. It might re-light your motivation fire!

FGC6

4. Buy new workout gear

I don’t know about you girls, but I’m a sucker for clothes. In any shape or form. So when it comes to workout gear I need it to look gooood. Know that feeling of just having bought new shoes, or a new coat? And you actually want to put it on in the store because you’re so excited about your new catch? Well get yourself some new trainers and a badass pair of leggings and I bet you’ll be wanting to slip them on the same day.

5. Buddy up

It sounds so cliche, but it’s so true. When you have a buddy to work out with you will feel a little more pressure to actually go. Plan a rendezvous to go running with your buddy at 8 (or whatever) o’clock. No turning back now girlfriend. It’s not only rude to cancel your workout-date, but you’re now also demotivating your buddy to go! Besides the fact that you have now committed to going, it’s so much more fun to train with a friend or family member.

6. Get inspired

We must all know by now that visualizing your goals helps a great deal to getting there. So when you feel like giving up (or if you already caved in): get to visualizing! Grab a couple of fitness magazines or search your social media channels for anything you find inspirational. Stick it onto a (digital) board and look at it. Every day, twice a day or as much as you feel you need to. If they can do it, so can you!

Good luck! And more importantly: get your ass to work lady!

FGC8

What to look for while searching for a (new) GYM!

Finding a place where you feel comfortable to workout can be absolutely nerve wrecking, exciting, draining and complex all together. Depending on how particular you feel about all the aspects in regard to maintaining a healthy lifestyle, it can become quite a task. Because I am a sharer, you know I just can’t help myself 🙂  I decided to help you out by giving you three pointers that will make everything a little easier in your quest on what to look for while searching for a (new) gym.

11265296_452390894920507_1402981581664414552_n

Practice what you preach
Before I go on to share my tips I will let you in on this first. I myself  recently opted for trying out a SPANKING and BADASS new gym too and THE FITNESS STUDIO (TFS, for short), located in Nieuwegein, near Utrecht was my gym of choice. This gym just opened its doors in April 2015 and after reading about this hot new facility via Facebook I just knew I had to go there. I contacted the owner, personal trainer
Jim Davids and asked him if I could come to visit and see for myself what the gym had to offer. He responded really quick and enthusiastic and suggested to make an appointment to come and try some things out. I was even allowed to bring a fellow gymrat with me, so I invited @ily_fitgirl to join in on the fun.

Zaal binnen

 

Pages: 1 2 3

New Fit Girl In (Cyber)Town: Jasmine

Hi there! I’m Jasmine and in this post I’d like to introduce myself as one of the newest Fit girls! To start with the basics: I’m twenty six years old, am a cat lover, a Communications graduate and last September I started Law school. I know… you must think I’m crazy. But I guess I just like to study. Now that you know my name, how old I am and what I do in everyday life, we can jump to the interesting part. My background, my lowest ‘fit-point’ and my current situation.

Unfortunately, I’ve never been the type that is naturally very slim. Ever since I can remember it’s been a struggle for me to not gain weight (because I loooove food). In my teens, I was already very occupied with my weight and body image. Always trying to get rid of one or two kilos. But the advantage I had back then was that I cycled at least an hour every day (to school and back), which really helped a lot to stay somewhat fit. Now I have a car… you do the math.

The black sheep
To be honest, I never really liked sports. Which is really strange because my parents were both (professional) athletes. So I was always kind of the black sheep of the family (being more interested in music, fashion, dance etc).

My mom had been training track and field with my grandfather since she was a little girl. When she was eighteen she moved to the US to go to college (where she studied Physical Health and Education. Duh, what else?). Of course she also remained a big track and field fanatic and she became US shot put champion. And she met my dad…

My dad (African-American) was studying at the same university and his goal was to become a professional American football player. And so he did. Eventually he played in the NFL (the largest professional American football league in the US) for twelve years and in his last season he even won the Super Bowl (the annual championship game).

So. Now you see how it’s pretty strange that the only child of these two athletes has never really been interested in sports… Even my grandfather, who is eighty three, still participates fanatically in track and field competitions! Sports have never been, and probably never will be one of my favorite activities. But I have come to appreciate it more and more the past few months.

Enough is enough
Let’s travel a bit back in time. It’s spring 2012 and I’m on vacation in Bali with my mom and stepdad (cool!). Yes, super cool and fun and all. But on that vacation I was at my heaviest. My mom (who of course is always super fit) told me, “Jasmine, when we get back from this vacation, you really need to do something about your weight. ” And she was right. I had been a little bit overweight for a while, but now I was really heading towards being unhealthy.

I just really love food, you know. And at that time I basically put anything and everything I liked in my mouth. This had to stop. Not only because of my appearance, but also concerning my health. I always say that I’m actually glad I can’t eat anything I want without gaining weight. If that were the case I would probably eat and be super unhealthy. Because it wouldn’t show anyway.

Pro-slow progress
Since we came back from that vacation in Bali in 2012, I really started to turn my lifestyle around. Not drastically and at once, but gradually. I started to really change my diet structurally (not without any struggle, of course) and since the beginning of this year I started working out three times a week (mostly strength training). Now, it’s spring 2015 and I’m fifteen kilos lighter than in 2012 (thank god! no wait, thank me!).

Could I have done it faster? Absolutely. But in my opinion the number one priority is to get results and not necessarily to reach your goal as fast as possible. How often haven’t we all experienced some kind of super strict diet, which made the kilos fly off? But once you stop they come back just as quick, and then some. That’s why I’m pro-slow progress. When you really manage to change your lifestyle it’s much more lasting than when you deprive yourself from everything for two months, only to fall back into your old eating habits afterwards. So, you might not get to where you want to be as fast as you want, so what? It’s not like I’m less happy about my weight loss than if it had gone faster. But it is staying off now. Especially with the help and support of the #fitgirlcode community I’m glad to be a part of!

If you want to contact me about anything, you can always leave a comment and I will definitely respond!

I also just launched my own blog about fashion, (curly)hair and make-up. So don’t forget to follow @jazzyjoyner on Instagram too!

Until the next post!

Love,

Jasmine

MTV Studios Presents: ilovefashionbloggers Blog Fair

We’re used to following and hearing about our favorite bloggers only in the online world. So when the rare occasion comes to meet them in person, we sure as hell don’t miss out on it!
On Sunday May 31st, our CEO Aranka van der Voorden will be spotted at the MTV Studios in Amsterdam telling you all about the story behind #FITGIRLCODE and Jogha. Walk over to our stand and don’t be shy, ask her any questions you may have!
HEADER MTV PRESENTS BLOG FAIR
This is your chance to meet the faces behind your favorite online brands and blogs. Next to Aranka, will be the amazing Serena Verbon (Beautylab), Anna Nooshin (NSMBL), and Noor de Groot (Queen of Jet Lags)!
What do these #powerbabes have in common? Well, besides insane amounts of determination, patience and motivation, these women chased a dream. The chase led them to where they are now, and they are here to inspire you, guide you, and tell you more about what it is they do.
 POWERBABES
At our stand, we will be sharing with you the feeling behind our brand. What you see online is the result of a hard-working team dedicated to making the brand happen! So, if you ever wondered how #FITGIRLCODE and Jogha came to be the brands they are today, now is the perfect opportunity to find out. Our team will welcome you with open arms and show you what led the brand to get from an idea to the Badass collection, and how proud we are to announce that the second collection is in motion and ready to hit the online world in a matter of weeks.
So, what are you waiting for?

Get your tickets to the ilovefashionbloggers Blog Fair here!

Dare 2 Challenge – part 2

Well, this challenge became a pain in my cute butt. I was hoping the challenge would become easier, but unfortunately that was not the case. But even after I went a bit flamingo-crazy with my cheat days, I can still be proud of what I have accomplished after my 3 months challenge (live a complete healthy lifestyle)! YEAH! Here’s why:

Because I am determined to fully unlock my personal code for a healthy lifestyle, I challenged myself. In part 1 of my challenge I explained the 5 CONDITIONS and the 2 RULES I needed to keep myself to for the last 3 MONTHS. Working out on a regular base alone is not sufficient to fully unlock a healthy lifestyle. Your food intake is as important and especially since your body needs food to recover from your insane workouts.

MY GOAL

Developing a food schedule I feel comfortable with and gives me balance in my healthy lifestyle.

… and now the results!
Because of my full-time support system and determination to complete my challenge, I managed to stay off the following drinks and food for 3 WHOLE MONTHS:

    1. Alcohol
    2. Soft and fruits drinks (also the light versions)
    3. Snacks (chocolate, candy, chips, cupcakes, pie etc.)
    4. Raw sugar
    5. Greasy and fast food

Due to some stressful events during these 3 MONTHS I did have two extra cheat days. Which is not a crime I know. I did however realise that stressful events or living an unbalanced life contributes to overeating and seeking for quick “comfort food”. And by “comfort food”  I mean snacks with sugar and meals like fast food.

My conclusion
To unlock your personal code to a healthy lifestyle you need to give yourself time. Time to figure out what works for you. Also you need to find the project manager in yourself, since living a healthy lifestyle needs a solid plan. Like prepping or baking your healthy snacks/meals in advance if you know you are going to have a busy week. Or to schedule in your workouts in advance otherwise you end up skipping them and thinking you will hit the gym tomorrow. ..if you are not busy again.
And finally, I like to call my cheat day a treat day. This sounds way more positive and will prevent you from going flamingo-crazy. Because if you treat yourself you can actually enjoy it instead of feeling guilty. The feeling of guilt contributes to the feeling of sadness, failure and stress. Those feelings like to be comforted and therefore your body will send signals to your brain to eat more.

In my food and exercise schedule you can see how I found my balance in my healthy hectic lifestyle. In this article you can also read all about my journey and the challenges I had to overcome and to get me to where I am now. A HAPPY 😀  Fit Girl who likes to live an active and challenging life 😉

FINAL: During the 3 MONTHS of my challenge I learned that my body is still developing and that’s why I need to keep adapting my food intake. I will keep challenging myself to learn more about nutrition and skill training in the gym 😉

Do you want start your own challenge?
Join the Cosmopolitan’s #FITGIRLCODESUMMERCHALLENGE

And remember dare 2 challenge yourself, but also dare 2 fail. Because there is nothing wrong learning from your mistakes! 😀

Good luck and have fun! 😀

5 inspirational #THICKFIT girls on Instagram

Just like I like my money right where I can see it, hanging from my closet, or on my shoe shrine represented by some 9 inch platform heels,  I like my bones with a little bit of  meat on it. Ok I lied, I like a whole lot of meat, especially when it is accompanied by muscle. When scrolling through my instagramfeed,  I’ve noticed this preference also applies to the accounts where I get my inspiration from. So I thought I’d share with you 5 inspirational #THICKFIT girls on Instagram.

1. Shaineree (@iamshisha)
This lady right here, hailing from Rotterdam, the Netherlands gives a lot of people a run for their money when it comes to showing how determined she is. I can only respect that and I salute her. Wearing the #THICKFIT crown like a #BOSS  and keeping it real all day every day.

PicMonkey Collage shisha

2. Lita  (@followthelita)
When I say #QUEEN, I mean Lita. I mean her body, her drive, those thighs! Lita has been an inspiration from day one and I just love her positivity. Did I say love her thighs already? 🙂

PicMonkey Collage lita

3. Aisha (@proudtobeaisha)
Please allow me to introduce to you, also from Rotterdam,  Aisha. She just looks absolutely awesome, is so motivated, lifts heavy- ass- weights, has been around for a long while and oozes positive vibes. I like me some Aisha. Follow, follow, follow!

PicMonkey Collage aisha

 

Pages: 1 2

What to look for in a Personal Trainer : The basics

Starting your fit journey, or taking it to the next level can be rather difficult at times. Instead of giving up or staying in your comfort zone, you can opt for booking some sessions with a Personal Trainer, someone who is skilled and can help you accomplish your goals. But what to look for in a Personal Trainer and where do you start looking when you decide you want to do this . What to look for in a Personal Trainer : The basics are up next!

Goals
Before you determine who you are going to train with determine your goals. It is way easier picking a trainer when you know what you want to accomplish. By determining your goals first you will find your self searching for PT’s who’s expertise suit these goals and not the other way around.goal1-300x235

Surroundings
Some PT’s have their own gyms, some work in mainstream gyms and some just work all over the place, even outside or at your home. When you search for a PT, make sure you know where you like to work out. There is nothing wrong with being the  inside-the-gym type or the -nice-weather-lets-train-outside-type, but make sure you pick a trainer that suits these preferences to. By doing this you’ll make sure you have a good time, feeling comfortable and utilizing not only your but also your trainer’s skills.

Pages: 1 2

5 Inspirational books you should read

Your New Year’s resolution to cut the crap was ages ago. But you can’t seem to see the results of all your hard work in the gym…  Time for a little inspiration to continue your health journey – to give you a little push in the right direction and to remind you that you are doing great! Here are 5 inspirational books you should read:

 

1. The Fit Bottomed Girls’ “Anti-Diet”fitbottomedgirlsantidiet

Everyone wants a super-quick fix to lose weight, but here’s the secret:
The only way to get the results you want is to love yourself and your life. Jennipher Walters and Erin Whitehead, founders of the uber-popular website Fit Bottomed Girls, have spent years helping hundreds of thousands of readers fall in love with a healthy lifestyle. Now, they are sharing their 10 principles that will help you lose weight, love your body, enjoy your workouts, and face every day with a positive attitude—all at the same time!

 

2. The Anti 9 to 5 Guideanti9to5

Today, lots of women would love to integrate their passion with their career and are seeking advice on how to do just that. Michelle Goodman, a self proclaimed, “wage-slave” has written a fun, reassuring, girlfriend-to-girlfriend guide on identifying your passion, transitioning out of that unfulfilling job, and doing it all in a smart, practical way. The Anti 9-to-5 Guide realizes that not every woman wants the corner office, in fact, some women don’t want to be in an office at all.

 


3. When Organizing Isn’t Enough: Shed Your stuff: Change Your Life WhenOrganizingIsntEnough

Expert organizer and New York Times best selling author Julie Morgenstern
teaches you how to get rid of the physical, mental, and time clutter that’s keeping you from the life you want. For those who are eager to make a change in their lives—a new job, a new relationship, a new stage in life—they need to get rid of the old before they can organize the new. They need to SHED their stuff before they can change their lives!

 

 

Continue to the next page

Pages: 1 2

Dare 2 Challenge – part 1

What doesn’t challenge you doesn’t change you…that was probably what I was thinking one month ago, when I agreed to this challenge! 😉 And not only that, also because I still haven’t completely unlocked my personal code for a healthy lifestyle.

In the work-out department I score like an 8, hitting the gym four times a week and challenging myself to reach a new level of soreness after every work-out. haha 😀 . But in the food department I score like a 5 and sometimes a 6. Like so many Fit Girls I’m also still searching for the best nutrition for my body ever since working out became part of my lifestyle. So hopefully after this challenge I will be closer in unlocking my personal code for my healthy lifestyle…

Dare 2 Challenge
So it’s very simple… there are 5 CONDITIONS and 2 RULES. You only need a pretty large doses of self-control or a full-time support system. 😉 The followings drinks and food are off limit:

  1. Alcohol
  2. Soft and fruits drinks (also try to stay away from any light versions, since they contain other substances of sweetness)
  3. Snacks (chocolate, candy, chips, cupcakes, pie etc.)
  4. Sugar (read more about “how to eat less sugar” in the article of Fit Girl Lisanne)
  5. Greasy and fast food

And you need to keep yourself to the following 2 rules:

  1. One cheat day a week (and don’t go flamingo-crazy there, a cheat day could also mean a dinner in a restaurant or one healthy snack)
  2. Time frame: 3 MONTHS (of course you can determine your own period, if one month is already enough of a challenge for you that’s also good)

Why complicate life?
Since I am determined to live a healthy lifestyle, I also need to change my food habits. Working out on a regular base alone is not sufficient and your food intake is as important as your workouts. I also realised that my body is seeking for different nutrition ever since I started working out on a regular base and therefore I am in search for a food schedule I feel comfortable with and gives me balance in this lifestyle. This does not mean I will never allow myself to eat chocolate or a hamburger again, but I am challenging myself to find healthy alternatives for these type of cravings.

I believe that because I am not aware and don’t have the knowledge yet of all these alternative healthy delicious snacks and other recipes, I continue going in circles and fall back in my old habits over and over again. I want to change that and therefore I hope this challenge will force me to make an extra effort and after 3 months will get me into my healthy habits and lifestyle 😀

Pages: 1 2 3

Positive Psychology

January… A fresh start of a new year! It’s already up & running for about 3 weeks now. Maybe you’re kicking ass with your new year’s resolutions, maybe you already forgot them…Or didn’t even have new year’s resolutions. If you have them or you don’t, it’s always good to take a deeper look at your life. Are you happy the way it is? Are you satisfied with your lifestyle? Your relationships? Your job?

All those things come back to the fundaments of your being. How do you look at things? What things in life are really fulfilling for you? In this blog I’m going to tell you something about a subject that is closely related to the way you experience life: positive psychology!

When you think about psychology, probably the first words popping up in your mind are “psychologist”, “mental illnesses”, “depression”. Yep, that’s also psychology. Roughly said, “general” psychology is focused on the question “what is wrong with you?” Positive psychology is focused on “what is right with you?”. None of them are right or wrong, they can perfectly function besides each other. General psychology focuses on healing mental illnesses. Positive psychology focuses on developing a satisfying and meaningful life.Fact is, life isn’t always easy! The loss of a beloved one, illnesses or other unfortunate events…life happens to you. You can’t control this. But what you CAN control is how you deal with it. This is where positive psychology comes in. Dr. Martin E.P. Seligman is one of the founders of positive psychology. His theories are built on 5 fundaments: PERMA. I will show you what PERMA stands for:

Positive emotion: A very big part of life satisfaction depends on what you feel. When you’re experiencing positive feelings, you will look back on your past with more satisfaction, look at your future with hope and be grateful for the present. Experiencing positive emotions is also associated with better health, more productivity and successful relationships. Besides that, positive emotions are contagious!

But how could you apply this? How can you just feel happy on command? When something bad happened to you, it’s pretty damn hard to feel positive emotions! The best way to make yourself feel better is to do the things that give you a good feeling. When you feel bad, try to be kind with yourself: do something fun together with your BFFF, take a nice walk in the forest, read a good book, go for an intense work-out session, plan a long & nice kitchen session with a foodie friend… The most important question you should ask is “what makes me happy?” Try to take your chances and try to apply these hobbies/friends/activities in your life on a regular base!

Engagement: This is in strong connection with positive emotions. Engagement is about experiencing “flow”. Flow means that you feel like you are completely absorbed in the moment, which gives you a pleasant feeling. Research shows that these moments of flow are the moments people feel happiest in life. When you are in your flow, you feel powerful, confident and productive. When was the last time you were completely absorbed in your task or activity? What is most satisfying to you?

It’s important to apply these activities in your life on a regular base (just like the things that give you positive emotions!). Since you’re spending most time of the week at your job, it would be great if you feel this flow when you’re working, but also hobbies, sports or other activities are great to give you this flow. Typical for experiencing flow is that the activity costs energy, but gives you a huge boost of energy at the same time! What gives you flow?

Relationships: People are social animals. Staying connected with other people helps us to put things in perspective. Communication certainly can help us to find a certain balance in life. Sharing is caring, either it’s negative or positive. Only sharing your problems, can already be a part of the solution, simply because you are not alone in it anymore. For sharing positive experiences it’s even better: sharing happiness = happiness2!

In any kind of relationship, either it is love or friendship, it’s important that there’s a certain balance. This means in every relationship, 50% is up to you! Realize that you have a big influence on your social network. It’s a balance of giving & taking, talking & listening. Be selective. Keep “energy drainers” away from you and invest in valuable relationships. Oh, and pets actually have a great influence on your happiness as well!

Meaning: Having a higher plan in life also helps you to experience more happiness in life. This could be anything. Religion, family, politics, environmental protection, health (promotion), volunteer work…these are all examples of having a “higher plan in life”. Just ask yourself what things in this world have a big value for you. What things in life would you like to make “life goals”?

I will give an example about myself. I really love helping people to experience that a healthy lifestyle could be fun and doesn’t have to be hard, nor restrictive. I chose to develop myself in this direction and while I was doing this, I met a lot of likeminded people with who I can share my enthusiasm about health. Besides that, as a health coach I see people change. When I’m helping people in their process of becoming a healthier version of themselves, people start to feel fitter, their skin starts to glow and they find out they are capable of way more than they thought they could. How amazing is it to witness their journey? I love it!

Achievement: This is all about goal setting and reaching your goals. Either the process towards your goals as reaching your goals are both very important. We all know this satisfying feeling after successfully finishing a big project at your job/study. It gives you a huge confidence boost! When you feel good about yourself, you are more likely to share your experiences with other people, to help other people and to challenge yourself to try new things. It’s actually a positive circle: the more you reach the goals you set for yourself, the more confident you feel, the more you are open for trying new things which can help you to build new experiences, which on its turn give you more confidence again! This is one of the reasons why working out can help you to build up more confidence ☺

All these factors together have a big influence on your happiness. When you feel balanced, everything in life is a little bit easier. Most important thing in positive psychology is that you can’t enforce feelings of happiness and just think that you “should be happy”. What you CAN do is creating healthy habits that help you to get the best out of life, that make you feel happy.

Remember you can’t influence what happens to you, but with these PERMA-tools you can help yourself to feel better and to get more satisfaction out of life.

XoXo

Lotta