How to stop looking at your phone all the time

From these past months I have come to the conclusion, yes I confess Fit Girls, that I can’t stop looking at my smartphone… “Haha what a big surprise Shirley”! Would say most of my friends sarcastically… Anyways, I could blame it on the fact that I work for an online community that I adore, follow awesome people on Youtube and Instagram and I like to chat with my friends and family that live abroad.

Anyhow, I have been noticing that the use of my smart phone has been taking too much of my attention even when I want to enjoy the present moment. Apparently, during the course of 2014 a study revealed that we unlock our phones anywhere between 110 and 150 times every single day. Which seems a crazy amount of times that our attention is fully disconnected from the present moment. I still love and will always continue using my smart phone but I read some good tips that I’m going to share with you on how to take control and use your smart phone in a more balanced way. Shall we begin?


The WhatsApp Groups

We all know those WhatsApps groups that are constantly active and make your phone buzz anytime of the day. These groups are great to have, to share and talk to all your close friends. But I admit that I go crazy and wish to read and follow those conversations when I have the time and not be constantly interrupted by them. Solution? Mute those specific WhatsApp groups; they can wait until you have time to join the conversation!


Your Applications

If muting or turning off applications still keep you distracted you could consider uninstalling unnecessary apps. For example application that brings online services or websites to you mobile, such as Twitter or Facebook. Maybe those ones can be kept for your laptop and not to overload your phone with notifications. In case that you really need them you can always access these services thought your phone’s web browser!

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The story behind Jogha – Ikat

A year ago I decided that my sales job at a marketing firm was a waste of my talent. I was always looking for stylish sportswear. Although the materials of existing sportswear were great, the clothing did not really match my personal style. What I didn’t find during my quest for the perfect sportswear, I decided to make myself. This is how Jogha came to exist. Luxury sportswear for busy women who do not only want to look their best but also be their very best, inside and outside of the gym. Each week I’ll share a chapter of the story behind Jogha.

It’s been a month since Jogha is officially for sale. I have to admit that I was just a tiny bit nervous the first few weeks 😉 Would everyone like my first collection just as much as I did? The whole # FITGIRLCODE team was crazy about it, but what would the rest of the world think of the Badass Collection? When the first people started posting pictures of their Jogha outfit I felt so proud. Girls all over the world were actually wearing my clothes. Pinch me I’m dreaming! I got so much great feedback on every garment. People really like the quality of the sportswear and think it’s definitely worth investing in good sportswear like Jogha. Sportswear that supports you even in the toughest situations!

Fashionbirds:”That’s right… I basically live in my Jogha pants!”

Ikat: a true art piece
Besides the Colourful Leopard and the Etnique Unique I was looking for an edgy but classic print. Looking for inspiration I went to one of the most fashionable cities in the world: Paris. I came in contact with a guy from California who eventually made the Ikat print. If you look closely, the Ikat print is build up in layers and is more a piece of art than a print.


B101_Ikat_Print_1Long Tights Ikat
The Jogha Long Tights are also the first ones I designed. In my research to design the perfect running tights, I came across some interesting insights. Fit Girls wanted a cool print, but some of the prints were not flattering and accentuated their upper legs. That is why we combined a black base with bold prints for support and streamlined physique. We used flatlock stitching to prevent chafing and added an extra panel on the side to create a curve that flattered.. well.. the booty!




Gym Bra Ikat
The gym bra was designed to create a push up effect while still keeping your ladies in place. The soft elastic bands are comfortable yet firm. All materials that we used manage moisture and give you more confidence during your workout.


Model Workout Give Away

Hello lovely Fit Girls, this week  is a very important week for Model Workout! We finally get to announce the launch of our newest portal! To celebrate this great news with you, we want to invite you to and join us!

Model Workout launches new portal
We’re so proud to announce the launch of our new portal! When subscribing to our portal you can choose your personal goal and we’ll help you to get started with tons of work out videos, recipes and awesome other videos. You can get work out advice from our trainers, make up tutorial from our models and food tips from our nutritionist!
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Model Workout YouTube channel
On our YouTube channel you can find tons of awesome videos executed by our trainers and models. Are you looking for ab work outs or core work outs? We offer you a wide range of videos to help you get fit like a model! Subscribe to our YouTube channel to get inspired!


Model Workout Give Away

We want to celebrate our launch with the #FITGIRLCODE community so we’re giving away 5 Bobble bottles! Here’s what you have to do:

1. Sign up for
2. Follow us on Instagram
3. Post your work out pictures on Instagram and use #mymodelworkout

We’ll select five winners and announce them next Monday on our Instagram account!


3Get in touch with our personal trainers for all your questions or get inspired by other members! Go to our portal now and subscribe, we’ll be waiting for you!



Team Model Workout


It’s all about posture

We had an awesome training with Inge Stufkens, who blogs for Model Workout and is a model for Q’s models. Inge lives in Milan, but was on holiday here in The Netherlands. We have regular contact with her about achieving the right Model Lifestyle and a little while ago we got together for a super work out. We mainly focused on having the right posture, something we should all do, whether you’re a model or not. It’s all about posture!


Inge StaandThere’s work to do! Let’s find the right posture! 
It’s important for Inge to focus on having the right posture. This is mandatory when doing fashion shows or taking pictures. How do you tighten your core? What’s the best way to stand and in what way can you use your body to rock the runway?





Inge en Paul 1Tough love from Paultje!
When Paultje is correcting people on their posture, the main focus is on the pelvis, back and shoulders. Most people nowadays spend hours behind the computer. Even the models that we train. Paultje wants everyone to stand up straight using an imaginary line from the top of your head all the way to your tailbone. Shoulders should be down and certainly not bend forward. One little trick to stand up straight is to really tighten your butt. Squeezing it as if you have to hold a little coin with it. 😉



Inge and Paultje practicing presentation: Stand up straight please 🙂

inge en paul 2No matter what your profession is one thing is always important and that is how you present yourself. You can only make one first impression! Note for everyone; Breathe! Not only while exercising do people tend to stop breathing but also when being nervous, afraid and overly happy. Be aware of your breathing in a natural way. There is no need to extremely focus on it cause it’s a natural thing to do. Otherwise you would’ve been dead already 😉



The other most important thing is being self conscious. Be in the moment, know what you are doing and what can you do to improve. If it’s about training, ask yourself if your technique while doing your excercises is good, if so not perfect. Besides being fully aware of your being during sports, it’s also very helpfull to every now and then stand still by the things you are doing at the very moment. Why are you doing it and where does it lead you to? Try to be as grounded as possible, that way you are always able to present yourself just the way you are. Which should be good enough!