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

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

1. GROCERIES

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

2. TIME TO PREP

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

3. ME TIME

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

4. MAKE A PLAN

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

5. CLEAN YOUR HOUSE

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

6. OUTFIT ON POINT

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

7. WORKOUT TIME

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

8. QUALITY TIME

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

9. MOTIVATE YOURSELF

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

10. LEARN SOMETHING NEW

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

 

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

What happens to your body when you don’t get enough sleep

We all know that a good night’s sleep is important. If you got too little sleep, you feel futile and weak the next day. But there are many more consequences of a short night’s sleep. And some of them are pretty terrifying! Hopefully, this article is a true eye-opener for you because this is what happens to your body when you don’t get enough sleep:

You’re more likely to cause an accident

If you’ve slept badly, you concentration tends to be lower than¬†usual. Also, your reflexes are worse¬†and you process information at a slower rate. So, a major setback on your driving skills. Not only in the car, you can also be a hazard on the road¬†when you’re on a bike or even walking. (For example, last week I¬†almost walked under a car after a short night’s sleep.) According to the Foundation for Scientific Research on Traffic Accidents, fatigue and tiredness play a role in 10 to 15% of road accidents. That’s quite a lot!

You’re more hungry

You burn a lot of calories in¬†your sleep. But, more happens with your¬†metabolism at¬†night than you may think. If you don’t sleep enough,¬†the hormone ghlerine is created. This is a substance that generates appetite. If you slept too little, you’ll be less full¬†during the day. (And then snacks tend to become very dangerous…)

Your skin becomes older

Look, your skin won’t look 10 years¬†older overnight. But, if you get too little¬†sleep for longer periods of time, the aging process of your skin speeds up. However, there are also some short-term effects on¬†your skin. Lack of sleep¬†can make your skin dry (because your skin gets¬†hydrated at night) and acne can occur. They don’t¬†call it a beauty sleep for nothing…

Your immune system becomes affected

During your sleep, important proteins are created. These are used for a lot of things, for example, the construction of antibodies. An insufficient night’s sleep causes less of these proteins to be produced, which means that you are more susceptible to diseases. Did you know that you are¬†three times more likely¬†of getting a cold when you sleep less than seven hours a night? Another reason to go to bed on time…

In the long run you are at risk of severe illnesses

Do you lack sleep way too¬†often? Then you seriously have to take care of yourself. Sleep shortage can have serious consequences. It¬†makes you less sensitive to insulin, which could cause diabetes. You can also get increased blood pressure and you have a greater chance of having a heart attack. This doesn’t sound all too good…

Wow, these are all quite¬†serious consequences if you don’t sleep enough. I also read that if you need to catch up on sleep, it’s better that you go to bed earlier than sleeping in in the morning.¬†Are you doing everything you can¬†to get enough sleep?

Source (header): Weheartit

We found it: THE solution against rubbing thighs and other skin chafing horrors!

Summer is just around the corner, and we can finally wear the skirts and dresses we have been hiding in our closet all winter. And that means: we can show off those beautifully toned legs we have been working on as well!  I love the summer because I can wear my favorite outfits; short skirts, dresses, shorts and the cutest tops. However, as much as I love wearing these clothes, I also slightly hate them. In the summer I tend to get a lot of irritated spots on my body due to the heat and friction whenever parts of my body rub against each other, such as with my inner thighs (when wearing dresses) or when my arms rub against my side (when wearing crop tops for example). This is a lot less fun and I’m not alone, as millions of women (and men!) suffer from this, especially during the summer. Young, old, slim build or with a few extra pounds, it does not matter: we all share this problem together. It’s time to do something about it!

Bye-bye discomfort ?

I have tried lots of different methods to solve this skin chafing problem. From wearing shorts under my dress or skirt to using Vaseline or talcum powder. Nothing really worked and me sweating quite a bit in the summer only made things worse. This problem happens to both men and women, but there is finally a solution which will end these horror experiences; Skin Contact Spray by Smoovall. The spray prevents skin irritation caused by friction (woohoo!). It is not only convenient when wearing a skirt or dress in the summer, but also during exercises or when you suffer from skin abrasion in nasty places. This awesome spray acts as an invisible and breathable layer that absorbs the friction and in doing so prevents skin chafing and sores. This is exactly what we have been waiting for!

Spray and go ?

Smoovall is not only¬†very useful, it is also practical. Applying the spray is as easy as using a deodorant spray. The only thing you‚Äôll need to do is afake the canister well prior to use and spray the product¬†evenly on the ‚Äėproblem zones‚Äô on your body. Now wait 20-30 second and you‚Äôre good to go! Did you think the magic ended here? Oh, no. The spray is completely invisible after it dries, unlike talcum powder or Vaseline, which tend to leave an either matt-white or shiny and oily finish. Also, you don‚Äôt even need to worry about your clothes getting stained as the spray doesn‚Äôt rub off. If you‚Äôre wondering how long the product stays on for, the answer is approximately four hours, depending on how much you‚Äôre moving and the weather conditions. Do you require longer protection? Simply shake, shake, shake and spray again to reapply when needed. But does that mean I have to carry it with me? Yes, it does, but due to its cute small size (80ml) it fits into any¬†bag and is super easy to carry! To me, carrying the little canister is much better than having irritated thighs!

Well, I’m convinced, ladies! This product is invisible, easy to carry, does not stick, you can easily apply it without getting your hands dirty and it smells nice. Love it! Do you want to try Smoovall’s Skin Contact Spray yourself? Order it here!

Disclaimer: this article was written in collaboration with Smoovall. That doesn‚Äôt mean I‚Äôm not sincere, I stand by this article for 100%! ūüôā¬†

skin chafing

The only sun burn hacks you need to know this summer

Summer has finallyyyy arrived! I noticed that I started getting a tan a few days ago and I couldn’t be happier! I think I can speak for most of us when I say it feels like I’ve been waiting forever for better weather.. But before you pull out your shorts, tank tops, sundresses and shades, be sure to do everything in your power to avoid getting burnt. Here are the essential sun burn hacks to prevent you from getting burnt and also the tips on how to take care of it if it ever happens!

Preventing Sunburn

  • Sunscreen

I know, I know, this one may seem pretty obvious, but you won’t be able to guess just how many people actually forget their sun screen during summer. When you’re choosing your sunscreen, go for SPF 15 or higher and ones that have the ingredients¬†ecamsule, avobenzone,oxybenzone, titanium dioxide, sulisobenzone, or zinc oxide. These ingredients contribute to blocking out the UVA rays.

  • Eat your greens

sun burn hacks

Via: LaTour

A large amount of antioxidants can be found in plants. You also find this in sunscreen. Coincidence? I think not!¬†Antioxidants work to boost our body’s natural defense against harmful rays. Fresh herbs like parsley, basil, sage, and rosemary are filled with the stuff. Vegetables like broccoli, cauliflower and kale are also good sources of antioxidants. By eating the foods that are high in antioxidants, we get just a bit better at avoiding that sun burn!

  • Take in more Vitamin D

When you get enough Vitamin D, when you tan for example, your body starts to produce melanin to act as a sort of protective layer against further exposure. This protective shield is what you’ll want to help protect you against sun burn. Take Vitamin D supplements so that your body starts producing Melanin faster so that you can spend more time in the sun without worrying about sunburn.

Treating it fast

  • Aloe Vera ice cubes

sun burn hacks

Via: Barefoot Wine

This is a great herbal remedy for when you get sun burn. Think ahead, and take pure Aloe Vera and freeze it overnight in your ice tray. Then, all you have to do when you get sun burnt, is pull out a cube and rub it on your burns. The Aloe Vera alone will help to heal your skin, while the icy coolness will give you immediate relief!

  • Soak a towel in apple cider vinegar

Some people seriously swear by the use of vinegar to treat sunburns, so I had to include in in this list of sun burn hacks. I can’t tell you how, or why, but only that it works to help to heal your skin and inflamed tissue, and prevent your skin from peeling even more. Wet ¬†a wash cloth with cold water and ¬†then splash some apple cider vinegar to it. Apply the cloth to your sun burned skin and let the magic happen.

  • Use natural yogurt

sun burn hacks

via: tandoor food

Natural yogurt contains a huge amount of enzymes and probiotics that work to help heal your skin. So once you suffer from sun burn, applying natural yogurt to the spots will help you to recover. Let the yogurt sit on your skin for about 5 minutes until you start to feel relief, and then wash it off with cool water.

Use these sun burn hacks and you’ll be set for summer! Do you have any other tips you want to share? Let me know in the comments section! ūüôā ¬†

Sources: Everyday Roots, Ascend Dermatology, Greatist, Examiner, Wellness Mama

4 need to know tips to maximize your nap

Being a Fit Girl is tiring work. Between working out, preparing tasty meals, motivating your friends to get moving and being all-round awesome, a Fit Girl has to get her energy from somewhere! If you really need an excuse to take a moment for some shut eye, here are 4 reasons to take a nap and a chance for you to learn how the different types of naps may affect you.

The Power nap – 15 to 20 minutes

Taking a nap for this length of time has been found to improve the feeling of alertness, mental performance and reaction times. Even during the busiest of days, you can afford to take a nap for 15 to 20 minutes especially when will continue to feel the benefits for up to 3 hours later, without affecting your sleep later that night.

The Restoration nap – 30 minute

When you sleep for this length of time, it’s likely that you’ll wake up feeling a little bit groggy. This isn’t¬†ideal, but still worth it. If you got as little as two hours of sleep the night before, a nap for 30 minutes could restore your body to normality and compensate for the chemical imbalances caused by a really poor sleep!

The Memory nap Р60 minutes

Sleeping between 45 and 60 minutes is enough time to enjoy some slow wave sleep, which is the deepest kind of sleep when you start to dream. This is when your brain is also able to organize facts, faces and names and store them, improving you ability to retrieve them from your memory in the future.

The Creative full cycle nap – 90 minutes

Our body takes on different cycles as we sleep somewhere between 90 and 120 minutes. A nap which lasts¬†the full length of one cycle allows you to go through all of the stages and gets the most benefits¬†without that weird disorientated feeling when you wake up. If you have the time to take this length of nap make sure to time it earlier on in the day so that it doesn’t have an impact on your sleep that night.

Between 1pm and 3pm is the ideal time to take a nap and also around that time when you get the afternoon slump. So instead of reaching for the cup of coffee to keep your eyes open in the middle of the day, settle yourself down in a quiet place and have a nap! Go on, your body will thank you!

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. ūüėČ

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

10 easy ways to stay healthy on a budget

Staying healthy on a budget. Even though it seems impossible for some people, it certainly is not. In fact it is very easy to live healthy on a budget. Especially if you take some time to plan your meals and groceries. These easy tips could help you to save some money!

A lot of people who are starting to make their diet more healthy, struggle with expensive groceries. Fresh fruit & veggies, meals that contain fish and homemade snacks… This does sound quite a bit pricey, but if you take some time to plan it’s actually really affordable. Buying healthy food without a clear plan will often lead to you paying a fine price for your food.

HOW TO DO HEALTHY ON A BUDGET

1. Eat seasonably

When you’re planning on eating mango’s regularly during winter, this obviously isn’t very budget friendly. Oranges and mandarins are very cheap during winter, though. So make sure you spend some time selecting fruits and veggies that most readily available in that¬†season. This is by far one of the easiest ways to eat healthy on a budget, it will save you quite some money each week!

2. Less is more

My meals often contain about 5 ingredients. Sometimes even less. When it comes to cooking my motto is ‘less is more.’ Of course¬†a healthy salad made out of shrimps, avocado, fresh thyme and almonds will be¬†quite expensive. Try to pick just one of these ingredients and then combine them with cheaper food to make saving on a scrummy meal.

3. Eat oats regularly

Starting off your day with a bowl of oats is very healthy and so cheap. I eat oats for breakfast everyday. Sometimes I use oats in my smoothie but during winter I love to eat a bowl of hot oats. It gives me a very satisfied feeling until lunch time. We love to share our favourite oat recipes on the blog, so make sure you check out our breakfast page!

4. Mix & Match

If I get myself a pack of fresh salmon, I make sure I use it a couple of times a week. The same goes for sweet potatoes. I love to make fries out of them for¬†dinner and¬†I also use them to make these pancakes for breakfast. You will save quite a lot of money if you use the same ingredient several times in one week. The possibilities are endless but you need to try and think outside the box a little. ūüôā¬†You could for instance make your own simple version of granola.

5. Don’t buy pre-packed food

Although those pre-packed cookies are delicious and easy, they aren’t that cheap. And most of them are quite unhealthy as well. It’s very easy to make your own bananabread¬†which will last en entire week. It contains only a couple of budget friendly ingredients.¬†Easy peasy!

healthy on a budget

6. Make a plan

When you prepare well before doing groceries you will save some cash. Make a shopping list and plan out your meals and recipes. This will make it less tempting to buy stuff you really don’t need. Not only will this save you money but also a lot of time in the supermarket.¬†Score!

7. Store your food the right way

About 14% of the groceries in Holland go¬†unopened and into the garbage bin. What a shame! Products which are thrown away most often are fruit, vegetables and bread. We should actually all start to invest some time in learning about how to store your food the right way. Vegetables need their own space in the fridge. So don’t just lay them underneath your meat & cheese. And some kinds of fruit & veggies (mango’s, melons, bananas and avocado) belong on the kitchen counter. If you’re afraid your bananas will decay soon, peel them, cut them and put them into the freezer. This way you can even use them for a nice smoothie!

8. Arrive fashionably late at the market

Even though it’s quite a lot of fun to go to the market in the mornings, it’s not the most clever¬†option. When you visit one hour before it closes, everything will be a lot cheaper. I always go around 4 o’clock on a Monday afternoon. This way I can get myself a nice stock of fruit & vegetables that will last the entire week.

9. Check the freezers

Raspberries and forest fruits can be quite expensive, unfortunately. But they’re a lot cheaper when you check out the freezer at your supermarket. I always stock a couple of bags of frozen fruit in my freezer that¬†I use for breakfast. These bags are perfect for lazy fit girls like me. You can also find quite a lot of mixed veggies in the freezer. Delicious and cheap, YAY!

10. Become a couponing pro

With a little time and attention to detail, it is true that any¬†average shopper can lower his or her grocery budget. Subscribe to your local supermarket via email or post to keep up with the offers. And ask your friends to help you out when you need some more coupons! Nowadays it’s even easier to save up coupons with the help of apps on your phone too as they offer different deals each week.

You’ll definitely save some money if you put these tips into action the next time you go shopping. Share your own ultimate saving tips in the comments below because all Fit Girls love to know how to stay healthy on a budget!

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‚Äôre 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 wash smelly sportswear? 4 things you need to know!

One down side to being a Fit Girl is that you’re laundry basket is never empty! Smashing a sweaty workout several¬†times a week comes at the price of endless, smelly laundry. It’s¬†about time that someone investigated¬†how to wash smelly¬†sportswear for us¬†Fit Girls so we can keep our¬†workout wardrobe¬†looking as awesome as we feel and smelling good.

Why do¬†people¬†think we are always saying a Fit Girl can never have enough workout clothes?! Because we just can’t keep up with washing them!¬†Maybe you’ll admit that you don’t wash your jeans or bra after every wear¬†but how are you supposed to wash your¬†workout clothes? Here are 4 things you need to know to do it right!

1. Detergent and dead skin

When it comes to washing workout clothes my natural instinct is to put them in with as much detergent as possible on high heat. Surely extra soap and¬†heat is all it needs to get rid of the bacteria. WRONG. Adding extra detergent is actually worse. Your washing machine¬†cycle is only set to¬†handle so much soap¬†so¬†it can’t rinse all of the excess off in the same length of time, trapping dead skin cells into the fabric and¬†bacteria continues to grow.¬†If you feel like your clothes¬†still smell,¬†its probably¬†mildew which feeds off of the soap that wasn’t washed off in the cycle! Yikes, less is more in this case!

2. Funky fragrances and fabric softeners

If you use fragranced fabric softener in your washing it makes sense that you would¬†add it to your workout clothes too. They’re potentially the smelliest items in your wardrobe so why wouldn’t you want to walk into the gym smelling like¬†fresh cotton or lavender fields (whatever your preference)?! ¬†But this is actually counter productive for the purpose of workout clothes because fabric softener traps fragrances¬†into fabric. So in essence, you’re trapping the sweaty smelliness into the clothes! That certainly didn’t occur to me. Not only this, fabric softener damages anything that is elastic so it’s doing your gear more harm than good.

3. Do I have to wash my yoga pants as often as my running tights?

According to dermatoligist Dierdre Hooper, the answer is yes, you do have to wash them after every wear. You might think after¬†an easy Hatha yoga class that didn’t you break a sweat but¬†the tight fitting style of clothing means, sweat or no sweat,¬†bacteria rubs off of you and onto¬†your clothes while you wear them. She says, “Many of those bacteria will still be on those clothes the next day‚ÄĒpossibly in higher number if they‚Äôve multiplied, which they can do even when the clothes are dry.‚ÄĚ Putting them back on means you expose yourself to now – fortified bacteria or yeast and risk¬†irritating your skin and increase the chance of getting an infection!

4. So how do I kill all that nasty stuff without ruining them?

You are not doomed to smell forever don’t worry. Instead of following the normal washing procedure follow these steps to get keep your¬†gear in good form and fresh ore you put them on!

  • Turn everything inside-out to protect the colours. It’s also the inside of the clothes that need the deepest clean because that’s where all of the sweat and skin cells are rubbing onto!
  • If you have the time to, soak clothes in a mixture of cold water and half a cup of white vinegar for 15 to 30 minutes before you put them in the machine. This cleans some of the gross stuff that has built up during and after your workout.
  • Use a small amount of detergent, slightly less than the recommended amount for the size of the load.
  • Wash your clothes in cold water as hot water can damage the fabric causing your beloved clothes to shrink! And the same goes for drying. Use the coolest setting on the dryer so as not to shrink them or better yet be eco-friendly too and let them dry by air!

Now you know¬†how to wash smelly¬†sportswear, get your¬†dirty tights smelling clean, keep your workout wear¬†in¬†good condition and get even more out of your detergent! But it can be our little secret so that you can still use not having enough fresh sports clothes¬†as the excuse to go and buy more, we won’t tell!

5 steps to practice saying ‘No’

Are you having trouble with saying ‘No’ to an environment that screams for your help, attention, advice or guidance? Being a sensitive creature and a mother surrounded by people asking help thus time and energy – I’ve come to learn the importance of saying ‘no’ when the bucket has nearly reached the top. Here’s 5 steps to practice saying ‘No’.

1. Breathe

It may sound strange at first but try to focus on your breathing when you need to ‘ground’ yourself after noticing the other person‚Äôs emotion is getting to you. Breathing techniques combined with the right posture (and thoughts) will help you keep your balance, which is important when saying ‘No’. Read more about breathing techniques here.

2. Focus

Bring your focus to the person or situation that is asking your attention by listening carefully and absorb until you understand. Don’t be afraid to ask to repeat the question, you might even already help someone by reflection. Read more about how to focus here.

3. Don’t judge

When someone or something needs your attention, your advice or just a listening ear, try not to judge. Keep an open mind and use words from an helicopter view’s perspective. It’s not your life to live nor is it worth to judge.

4. Set boundaries

Realize that you can‚Äôt always please, despite following step 1 ‚Äď 3. When you simply can’t help, for whatever reason, you have your boundaries and it‚Äôs up to you if and when you let anyone cross it. People will not like or even love you less if you can’t give that what they ask of you. And if they do, well, who cares? You are the boss of you and you better be a friendly boss to yourself , or else!

5. Be you

Remember, it‚Äôs OK to be you and it‚Äôs OK to say ‘No’. Yes, it feels awful to disappoint someone, and yes feeling guilty makes you a loveable being, but luckily we humans are sort of flexible and we do survive when we need to work things out ourselves. As long as we do not judge and prevent using each other for our own benefit, we will be alright.

Stay tuned for my next article: 5 reasons why you should say ‘Yes’. Until then, follow me on¬†Instagram for more tips and inspiration and tag me in your pictures or leave a comment below, I’d love to read your experiences with saying ‘No’.

Food cravings and always hungry? What they mean and what you can do.

Food cravings and always hungry? What they mean and what you can do. BUT FIRST. Before we go any further, I must tell you I am not a certified food specialist, dietician or health coach of any sort. Nor am I a psychologist. I am a busy full-time working mom with a interest in healthy food, a healthy mind in a healthy body and I browse the internet for information and read books to relax Рthe ones with paper ;). Please know when to seek advice for yourself from a counsellor or health professional РDEAL?!

Let’s talk about SNACKS baby

OK, so you know what I’m talking about when we talk snacking in work, a sweet craving straight after dinner or that moment in the evening when chilling on the couch…right? What I’m curious about is if¬† you’ve ever wondered about why this is?

What’s actually causing the food cravings?

Your body requires nutrients such as magnesium or zinc which you haven’t been providing. The thing is, we tend to translate our needs to ‘we need something sweet’ so we end up with an almond cake with our cup of coffee, a chocolate candy bar in the car or a bowl of crisps on the couch.
The consequence of this is that our body will still ask for the right nutrients. On top of this we put something in our body, which requires a lot of energy to process. The result is continuously feeling hungry and tired simply because we need to process the bad fats and sugars.

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Food Tips For Busy Moms

Talking to two colleagues about how to get (young) kids to eat and drink healthy, they reminded me it can be quite challenging to get our kids to eat what you have prepared, especially after a long day’s work. Not to mention the plates of food sent back to the kitchen by our little munchkins…
It was there at the coffee machine where I promised to share my food tips for busy moms.

Eat when hungry and make healthy decisions
Being a mom of a 11 year old (Fit) Girl I find it my responsibility to firstly make sure my daughter has a good relationship with food.¬† Secondly, I respect her taste differs to mine and we are now at that stage that we compromise. Her sweet tooth is sweeter than mine and knowing I can’t deny it to her I have involved her by teaching how to compare added sugars mentioned on the Nutrition Facts labels. No worries, I don’t push – I inform. The rest is up to her.

Food shopping
Every child has it’s own taste which means we as a parent can merely help by guiding them through their food journey. When my daughter was younger, toddler age, she used to love certain stuff, but that soon faded and her taste changed. (Or it was because she learnt how to use more words..)
Let your child choose for itself. Don’t make it more difficult and make sure your groceries are already in the house and ask your child to choose what they want to eat. Give them 2 options. Yes, this will take some of your time, but please invest and make time.

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How to stay focused

How to stay focused when your mind is all over the place

Impulses can lead you off your track
Whether in work, at home, during activities or even hanging out with family and friends, your mind can take you to places and out of that moment. For no reason whatsoever. It’s just because you let it happen.

Be in the present in order for you to enjoy your precious moments
Giving all your attention is impossible if your mind is making your groceries list, picturing your kid’s agenda or thinking back to your last gathering with friends. And sure, your loved ones will accept it at one point, but try picturing yourself with the feeling of being ignored. And it’s actually not fair to people when noticing your attention has left the building.

Tips on how to stay focused and coming back to the moment
Inhale, exhale
As soon as you notice your mind is taking you for a little stroll, start focusing on your breathing. Find a comfortable position in the position you’re in and breathe in…. and breathe out.
Continue filling both your lungs and belly with air through your nose…and breathe out through your mouth. Then try to keep your breath in your belly area and notice how your belly fills itself up with air…aaaand let it go.

Absorb
Now bring your attention to the person you were talking to or the situation you were in, by really absorbing the words or the activity. Be conscious of the fact that you are in the moment. And all your senses will awaken.

Let go
In this phase you have now successfully let go of your thoughts. They might have not been completely gone as you can picture them waiting for you to give them your attention again, but please know thoughts are not your loved ones or your favorite activity. Thoughts are merely created by this magnificent part of your body ‚Äď your brain. So keep breathing, absorbing and finally let go of them completely.

Enjoy
You will soon notice and feel the joy of giving your full attention and focus. Every precious moment in life will energize you which will result in a total well-being. And most importantly, you are bound to smile from the inside after giving yourself without giving yourself away.

Feel free to leave a comment below and follow me on Instagram

We love big brows

We love big brows and we can not lie! You other girls can deny! We make a deep bow for Cara Delevigne! Thanks to her we can all toss our tweezers to the side and let our brows grow back into their natural shape.
We just love big brows! Not only does it saves us a lot of time plucking, it also gives us a much fresher and younger look.

There was a time when the rule was, the thinner the eyebrows the better, and I think we’ve all been guilty of overplucking those hairy bastards. But every beauty blog/magazin or progam will tell you to PUT THE TWEEZER DOWN AND SLOWLY STEP AWAY from them, because your natural shape brow is the best shape for your face!
Offcourse you still have to manage a groomed look so throwing away your tweezer is out of the question.

The rules for the perfect eyebrows are

  • Let them grow! It takes about 3 months to repair the damage of an overplucked eyebrow. For a little help you can try a Lash & Brow booster. Be patient my dears.
  • After a few weeks you can start plucking BUT only the hairs underneath the eyebrow that don’t have anything to do with the shape of your eyebrow.
  • If you are in doubt about one little stubborn hair, one tiny little sucker that might f*ck up everything; then just leave it there. Please!
  • When your brows are fully grown it is time to shape them so the are groomed instead of ‘brows gone wild’

* There are other¬†options such as good permanent make up and temporary brow extensions which are great for women wanting realistic brows when there isn’t any hair there or for women with blond eyebrows, that want a more powerful look. My advice is to make an appointment with a professional and get your facts straight before you let anyone draw an eyebrow on your face with a needle and tattoo ink!

How to shape/pluck your brows 

Locate your starting points

Flip your tweezer (I love the Tweezerman For Benefit Slant Tweezer) upside down so the open end is pointing downward, and place it vertically alongside the outer edge of the bottom of your nose. The point where the vertex lands marks the beginning of your brow (which should also be about one inch above the inner corner of your eye). Using an eye pencil, draw a vertical line to determine the start of each brow, then check that the space above the bridge of your nose is centered between them. Remove the strays that fall in between.

Mark your end points
Lay the tweezer on an angle against your cheek so that the open end is at the bottom of your nose and the other end reaches the outer corner of your eye. The spot where the tweezer intersects your brow is where the hairs should end. Mark it with an eye pencil, then pluck the hairs beyond the line.

Determine your brow thickness
Starting just below the fullest part of your brow, use an eye pencil to draw a line along the bottom edge of your brow; it should be above any stray hairs and it should follow the natural shape of your brow’s top line, which may be angled, slightly curved, or even straight. Pluck the strays below the line. Ultimately, your brows should be between a quarter inch and a half inch at their thickest.

Shape your arch
Look straight into a mirror. The arch should peak above the outer rim of your iris and lie right on your brow bone. Mark the point with your eye pencil, then remove a row of hairs along the bottom, from our inner brow point to the peak point. After the peak, shape the tail. Make it a bit thinner than the main part of your brow, tapering at the end.

(source: Womanshealthmag)

**Don‚Äôt forget to trim! If you have long brow hairs, they might look messy even after you‚Äôve plucked. Brush your brows upwards (you can use a old mascara brush).¬†Use small scissors, trim the longer hairs, cutting horizontally. Make sure not to cut too close to your actual brow. If you cut too short, you will have gaps in your brow when you brush the hairs back into place. I can tell you that’s not a pretty look..
***Finally, fill in gaps or sparse areas with a brow pencil or powder. (Use soft, gentle strokes ‚Äď no hard lines!)I can understand what you must be thinking…all this plucking and grooming for a “natural” look?? But once you’ve taken all the steps above than you can keep your brows in the best shape with a little plucking and grooming every few days.

Good luck and remember, your patience will be rewarded with beautiful brows like badass Cara!

XO Kiki