Honey hair treatment for healthy & shiny hair

These days a lot of people are committed to eating healthy. But what about the products you put ON your body, like shampoo, body lotion and deodorant? I discovered that all the beauty products we use on a daily basis contain a lot of ingredients we know nothing about. Most of the ingredients are no good. So I did a little research for healthy alternatives. I found some beauty product in the most natural way possible. It got me really curious and now I somewhat addicted to try new things. The latest thing I tried is putting honey in my hair instead of artificial shampoo.


The ‘No Poo’ movement
The more natural the better, is my opinion. A year ago I started trying bicarbonate (baking soda) to wash my hair with. My hair got a bit rough and dull, but clean. I wanted to try something new, so I decided to try pure honey to wash my hair with. What I read on the internet got me really curious. Normal shampoo is actually designed to clean you scalp of sebum. But did you know that your hair gets greasier the more you wash it? Daily washing may cause the oils to be stripped too quickly, encouraging them to come back even oilier to make up for the loss. If you have naturally greasy hair, it’s recommended that you only wash it every 2-3 days. Wanna know more about this subject? Try searching on the internet for ‘no poo’. You’ll find lots of information.



Shiny & clean hair
So, how does it work? Make sure you get real natural honey (no sugar, water or preservatives) for your hair treatment. I used organic honey from a beekeeper. Put one tablespoon of honey in an empty bottle or cup and add a few spoons of hot (if you use cold water it doesn’t blend well) and stir. Poor the mixture over your head and massage your scalp easily. No need to wet your ends, the water and honey will run down automatically. Leave it in your hair for a couple of minutes. Rinse your hair carefully. You don’t need to use conditioner anymore. The result: shiny and clean hair!

I washed my hair with honey for quite some time now, but I don’t want to state yet that this is the best way to treat your hair. First I want to try out other natural products. Although, if you want to experiment with natural products, honey or baking soda are good ones to start with. Please share your experience with me! I am really curious to hear your opinion about it! One more tip: try extra vergine coconut oil as body lotion. It makes your skin super soft and smooth!


Share your tips and tricks for shiny and healthy hair! Everything is welcome 😉 

From sneakers to heels and back

Either you’re getting back to your office job or simply getting ready for a night out with the girls, making the transition form flats, sneakers to heels and back can prove to be a difficult and even painful process. As a shoe shopaholic addict, I know… 

From sneakers to heels and back

As a #Fit Girl in progress, I love my heels as much as I love my sneakers and in order to prevent “stiletto related injuries” I’ve scooped up some useful fitness routines to smooth the transition. These types of injuries can go beyond blisters and into chronic static nerve pain, foot stress and even hip and knee tendinitis. Ouch!

1. Leg day! Oh yay! When you’re at the gym, don’t skip leg day and also don’t skip the leg press! This machine works up every muscle group in that is activated when you walk on heels, meaning quadriceps, hamstrings, calves but also gluteus maximus. Make sure you adjust the appropriate weight and do about 4 sets of 10 reps.



From sneakers to heels and back

2. On your tippy toes!  You can do this anywhere, anytime (almost). Doing floor calf raises improves posture, stability and mobility. You can either do them standing or sitting, with or without added weights. This exercise will help you generate more force in the joints and muscles in your ankle area as well. Try doing 3 sets of 20 reps.

CALF-raises          3. Raised standing hip abductor    First and foremost, avoid all eye contact while using this machine at the gym. Now that we have that out of the way, here’s how it goes. Normally you would do this exercise while sitting down, however, if you modify the position so that your bottom is raised about 6 inches off the seat,  it directly targets your glutes.  Having strong glutes helps prevent lower back injuries, that’s the area that supports your pelvis, which in turn is tilted slightly different when wearing heels. 3 sets of 20 reps should do it!


4.  The ABC of ankles  Yep, easy as that! Drawing the letters of the alphabet in the air with your ankles with a full range of motion boosts blood flow and loosens ligaments and tendons in the area! You can do this at home, from the comfy-ness of your  living room!



5. Extensions, extensions…. extensions   So, about leg day again, don’t forget to add some leg extensions to your gym log! Stand a little bit closer to the front, so that pressure moves further from the knee and closer to the hip area. This will increase the strength of your hip flexors! Yup, those have a part to play in this stiletto affair too! Do 4 sets of 10 reps.



6. Arch rolls  That wooden rolling pin in your kitchen just got another part time job! Just roll the arches of your feet on it, this movement simulates a foot reflexology massage. This helps relieve tension and stress from your feet. Roll for 2 to 4 minutes on each foot. You can basically use and cylinder shaped object, a can or even an empty wine bottle!



Are you ready to integrate these moves in your workout routines? Can’t wait to hear about the improvements! 

Honey facial masks for every skin type

Recently, we posted about how honey, and other natural (food) products, are great for your hair. But, honey can also do wonders to your skin! Actually, many daily skin-care products contain honey and here are just some of the reasons why:

  • Honey is a great anti-aging agent since it is full of antioxidants and it protects your skin from harmful UV, which is perfect for the summer season!
  • Honey absorbs skin impurities, making it an ideal cleansing agent.
  • Honey is naturally antibacterial, so it’s great for acne treatment and prevention.

Pretty great benefits so far! I also love that I don’t necessarily need to rely on expensive skin-care products to take care of my skin. Here are four different mask for various skin types. Let’s give it a try!

Honey facial mask for oily acne-prone skin

  •  3 teaspoons of honey
  • ½ teaspoon of cinnamon

Mix these two ingredients together and apply while letting it sit for 15-30 minutes. Cinnamon has antibacterial properties which is also great against acne. However be careful if your skin is very sensitive, cinnamon can sometimes irritate your skin, so you might want to try a patch test on the back of your hand first.

Honey facial mask for sensitive skin

  • 2 teaspoons of honey
  • 1 teaspoon of aloe vera gel

Mix both ingredients together and apply it on your face for 10-20 minutes. Aloe vera gel will help with inflammations and calm your skin. I usually apply these masks when I am studying or working on my computer before going to sleep, the next morning my skin feels great!

Honey facial mask for dry skin

  • 1 teaspoon mashed avocado
  • 1 teaspoon plain whole milk yogurt
  • 1 teaspoon of honey

For this mask mix all ingredients in a bowl until it becomes a smooth cream. Spread the mixture and leave the mask on your face for 20-30 minutes before washing it off with lukewarm water. This mask left my skin feeling silky, supple and soft!

Honey facial mask for scars and dark spots 

  • 2 teaspoons of honey
  • ½ teaspoon lemon juice

Mix both ingredient together and apply the mixture to your face for 20-30 minutes.  The lemon juice works as an astringent juice, it exfoliates your skin, it cleans out impurities by drying out excess of sebum and it brightens dark sport on your skin. You can apply this honey mask twice a week and soon you will start seeing nice results!

Honey, are you ready for some flawless skin? Have a try with these masks and let us know what you think! 

Changing your lifestyle gradually

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

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

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

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

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

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

Winter must haves on sale now

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

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


winter must haves

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

Was: € 49.99 || Now: € 39.99


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

Waas: € 17.99 || Now: € 15.99


Pull & Bear

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

Was: € 29.99 || Now: € 12.99


Pull & Bear

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

Was: € 15.99 || Now: € 9.99


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

Was: € 15.99 || Now: € 9.99



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

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

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

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

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

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

5 Best celebrity butts on Instagram

“I don’t care about having a good butt,” said no Fit Girl ever. Never before had I seen quite so many #bootygainz on my Instagram newsfeed than in 2015! Fit Girls everywhere were embracing a bigger booty and leg day wasn’t just a thing for Fit Guys; music to the ears of all pear shaped girls out there. So here are 5 of the best celebrity butts on Instagram in 2015 to ass-pire to.

We might have already had the year of booty (supposedly it was in 2014 according to the internet) however seeing a well shaped butt always inspires me to get me up off of mine. You won’t get the ass you want sitting on the one you’ve got, is how the saying goes. For now though, let’s sit and take a moment to admire this slideshow of some of the best celebrity butts!


1.Beyonce in that dress at the Met Gala around this time last year. Wow.

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3 intense Youtube workouts you can do right now

Youtube workout videos are amongst the greatest ways to workout efficiently. When you’re pressed for time it’s possible to get an intensive workout at home that doesn’t require a lot of space, equipment or effort to start. Before your notion to workout passes while you are sitting at home – you can stop, drop and sweat right now with these 3 workouts, all intense but in different ways, and all available on Youtube!

We have all been there, sitting at home relaxing telling ourselves we will go out to the gym in twenty minutes. Then before you know it an hour has passed, it’s getting late and you end up being pressed for time so you don’t go at all. Well in such cases, there is no excuse not to do a workout with the internet at your fingertips. There should be no talking yourself out of a workout at home, when all have to do it load up a video and press play. It’s also easier than going to the gym because it requires less effort to get started. But of course that doesn’t mean it should be half hearted just because nobody is watching. Don’t forget to do even the quickest of warm ups, like one minute of burpees and jumping jacks and then a cool down and stretch afterwards too. Now, here are three of my favourite videos from Youtube for every kind of workout mood to get you to stop, drop and sweat.

Cardio is a verb by XHIT Daily

This high intensity workout by XHIT Daily channel is great to get your heart rate up, improving your fitness level and shaping some definition to your muscles. This is an ideal video for when your workout motivation is low. You know exactly what you are in for from the very start as they list the exercises beforehand and they get straight to it. Unlike other interval workout videos, which do one round of the exercises and trust that you will press play twice more afterwards, they perform the circuit three times to make sure that you do too! All you have to do is crank up some tunes and get going

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How to curl your hair the easy way!

When you’re looking for an easy way to curl your hair, you should try this tutorial. After years of struggling with hairclips and curls that just didn’t do what I wanted, I finally found a method that will get you wavy hair the easy way! Just in time for Christmas!

I know what you’re all thinking: “That’s some fabulous, wavy hair… but mine could never look that good.” – I kid you not! Just give it a try this weekend. Remember: practice makes perfect but once you get the hang of it you’ll be pretty happy with the results, I guarantee! I have to admit, my hair is long and really thick so it looks really voluminous already but this will work for most hairstyles (except the reeeeally short hairstyles of course).


Step 1: Turn your curling iron on. Mine goes up to 220 degrees but I usually use the 200 degrees setting, because I want to minimize the damage.
Step 2: Brush your hair thoroughly. I love the Tangle Teezer because it’s pain free, even with wet hair!


Step 3: After spraying a heat protection all over your hair, you divide your hair in two sections and just let hang on both sides. I like to part my hair in the middle but you can part it sideways if that’s your style.

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Life is short: wear lipstick!

There is one simple rule when it comes to wearing lipstick: if the eye make-up is your focus, then keep the lips subtle: choose a sheer or nude lipstick shade that enhances your natural lip colour. BUT if you keep your eye make-up super simple (neutral shadows, a little bit of eyeliner and mascara), than you can go bold with the lips!

Every girl walked out of a cosmetic store or beauty department once with 28 different colour lipstick stripes on her hand, but the best way to test a lip shade is on (SURPRISE) the lips! So I did!


 This colour lipstick is nude and doesn’t do anything for my face. Maybe a smokey eye would be better with this.

Ahh the classic red lips! I love this colour lipstick. It screams happy!

I am a big fan of the darker, more purple lipstick, like this one called Starry Eyed. Perfect for wintertime!

If you want to stand out then buy a red/orange lipstick! A total head turner!

Oeh la la! This is my Christmas favourite! A beautiful creamy, red wine lipstick, One-of-a-Kind.

With this colour red you can’t go wrong! Wear it to work or on a hot date. Either way, it will make your day!

My new years resolution for 2015 is wearing lipstick more often! What’s your favorite color?

XO Kiki

#FITGIRLCODE step-by-step exercise and food guide for Fit Girls

#FITGIRLCODE is all about becoming the best, fittest and most importantly happiest version of yourself. The internet is full of articles telling you exactly what NOT to do. This is why we created a step-by-step exercise and food guide for Fit Girls explaining how you can find out what works for you!

#FITGIRLCODE step-by-step exercise and food guide for Fit Girls

The guidelines

  • Plan your workouts and meals. Try to make a week plan so you won’t feel overwhelmed. Remember this plan is not set in stone, it merely guides you and is here to help.
  • Drink water all day. If you are getting fed up with going to the little Fit Girls room, you are on the right track!
  • Weekends count too. Weekends are not short cheat holidays. Make sure you plan your exercise and food so you can enjoy the weekend fun and rest. This way you won’t feel like you have to start again every Monday, but you can carry on what you have already been working for.
  • Listen to your body. This is your journey and your body. We won’t tell you exactly what to eat and exactly how to work out. Try to listen to your body it will tell you exactly how you are doing!
  • Eat! At least 5 times a day. You will find our breakfast, lunch, dinner and snack options below.


Exercise options

#FGC Week1

IMG_7575-660x400Food options: Breakfas

– Any one of our mug cake recipes
 – Healthy easy pancakes
 – For the busy fit girl: try overnight oats!
– Any one of our healthy Fit Girl Smoothies
 – Spelt bread with sliced turkey and a boiled egg


– Any of our healthy soups with a side salad
– Mexican Lettuce wrap
– Filled bell pepper recipe
– Zucchini spaghetti
– Cauliflour pizza
– Any one of these eight veggie burgers


– Hand full of unsalted nuts
– One piece of fruit
– Any of our guilt free Fit girl snacks
 – Celery/pepper/cucumber with hummus dip
– A rice cake with topping of choice
 – A large slice of banana bread, baby!
– Any of our healthy salty snack options


Do you have any questions or tips you would like to share with us? Be sure to leave them in the comments below. We always love hearing from you!

Why a good sports bra is important

The last thing I want to think about during my workout, is my boobs being all over the place. And trust me, I’ve had it a thousand times. At first I thought that I might be a little too enthusiastic while working out and that’s why my breasts are constantly bouncing up and down. While running, during my burpees, actually all the time working out… The entire gym could enjoy the view. Until I realized that maybe it wasn’t me, but the sports bras I was wearing. 

During our workouts we’re all very active and it’s only natural that our boobies are moving with us. This has to do with the fact that our breasts consist of fat and don’t have any muscles that can support these movements. That’s why it’s important for us Fit Girls that we don’t just wear a random bra, but a good, professional sports bra. It gives us support during our workouts to maintain the firmness of our breasts. All that bouncing around is not very good for your girlfriends, and on top of that, it doesn’t look very charming. The wrong sportsbra can even damage the connective tissue in your breasts and make them saggy. Yikes, we don’t wat that!

sports bra

It’s important to choose the right sports bra and this depends on the size of your breasts and the type of sport you’re practicing. Personally, I’ve recently purchased the Sports Bra of the new Jogha Fearless collection and I’ve got to say: I’m sold! It was a difficult choice, but eventually I went for the Salmon Sports Bra. Except for the fact that it’s reaaally pretty, it fits me very well too! I’ll admit that the pastel colours drew my attention at fit and I afterwards asked myself the question: “ok, but will it also offer me good support?” After I tried it on and jumped around a few times, I thought: “yes, this one is mine!” The bra offers me good support during my workout and I have no trouble with boobies flying around. I also feel super sexy and feminine in them, yes score!

sports bra

sports bra

Moreover, my cup size fluctuates a lot. Some months I find myself wearing a cup B and others even a D no idea how that’s possible but obviously I like to have some options. My closet is full with different sizes sportsbras. The Freedom Rush Racer Back Bra is next one my list. I’ve already got the Freedom Rush Long Tights in my closet so yes, that’s a good excuse to buy a matching bra, right? I really like the cutout detail on the back and the removable padding ensures that you get enough support during your workout.

sports bra

Like what you see? Check out www.jogha.com for more sportsbras and matching outfits. Because a Fit Girl can never have too many sports clothes ♥ Also, perfect timing: Jogha is having a 20% discount this weekend on selected items! Use HAPPYWEEKEND and check out the sale items here.

15 of Ily’s favorite things

Time to get a little up close and personal with 15 of Ily’s favorite things. Some things might surprise you. I tag my sister Iris to do one too. Enjoy!

1. Favorite pet I ever had

I used to have goldfish when I was younger but they always died on me 🙁

2. Favorite meal out, ever

Warung Mini everytime, everything in that place I love!


3. Favorite food I’ve cooked

My scampi & spinach pasta is IMPECCABLE!

4. Favorite drink on a cold winter night

Starbucks’ no water-soya-chai-tea-latte.]

5. Favorite conversation I’ve ever had with a person

All the conversations about life I have with my sister Iris <3


6. Favorite movie of all time

Can’t choose one, but I love me some Tyler Perry movies

7. Favorite book of all time

La Negresse – Lawrence Hill

8. Teacher who changed my life, and why

My grandma, because she taught me that I can do anything I put my mind to

9. Favorite item category to go shopping for with a girlfriend

Shoes! and when I’m shopping with the sister its GYM CLOTHES!

10. Perfect day out – what, where, with whom

Gym  & Shopping – London- Iris

11. Favorite color

Black, I know that is not a color 😉

12. Favorite artist

Mary J. Blige

13. My greatest skill (past or current)

I have soul, I consider that a skill 🙂

14. The best advice I’ve ever been given

Don’t tell people about your dreams, show them

15. The best advice I’ve ever given

Be a boss, build an empire



10 Things a Fit Girl who starts lifting should know

On the hunt for some much needed pointers on starting your own lifting journey ? Search no more as I hook you up with the tips I found here, which helped me when I started taking my lifting game seriously. These 10 things a Fit Girl who starts lifting should know will have you up and running no time.

1. Lift with guys and with other girls.

Lifting with men is very motivating; however sometimes they just don’t understand certain things. Such as, why we act crazy in the gym. Only girls can understand why you have to turn up Beyonce, why you check your booty and mascara in the mirror to pump you up and why  you break out in your PR dance every time you hit it. I think other girls, especially those who you have built a strong friendship with and have a sense of loyalty to, will keep you motivated even on the worst of days, and be smiling and cheering with you on the best of days. It’s like opening a fresh jar of Nutella, but better.

2. Know that you will cry.

Weightlifting digs down in to the deepest parts of your soul, and can dig up some fierce emotions. You will cry because you made a lift you have been working so hard for and on the other hand you will cry when you miss one. You will cry when your trainer yells at you, and you will cry because your BFFF just had a break through. You will cry because you want to quit, and you will cry because you don’t. You will cry because you’re afraid. These crying episodes do not make you a cry-baby-titty-mouse; they make you passionate about what you care about: the barbell,  ‘dem plates’ and lifting all of it, just because you can.

3. Your fave skinny jeans aren’t going to fit anymore.

Your body is going to change. You are going to build muscles, develop traps, tris (triceps) and back muscles and your legs are going to get bigger. This doesn’t mean you can’t be sexy and feminine. There is a big misconception that lifting will make girls manly. I don’t agree – duhhhh! You just have to know that you’re going to have to give up the size 0 runway model look, and recognize your ass is going to be more like Serena Williams’ and your quads are not going to squeeze into skinny jeans anymore. You’re going to start living in your Jogha tights and want to wear jeans less and less. You see, you’re going to have to move up a few sizes, simply so your ass and legs can fit. And then you are going to have 4 extra inches of waist just hanging out all loose and poking out above your booty because your waist will likely still be pre-lifting small. You will have to wear long shirts; otherwise when you sit down everyone will see your butt crack as the jeans ride half way down your ass. This will happen. Just accept it now. But despite your problems with finding jeans, you can still wear high heels and dresses and look hot. You will have a nice rear end, quads and a sexy back— just flaunt that sh*t!

teaser 2

4. You will more than likely pee a little when you squat or clean heavy.

It will happen eventually; don’t be embarrassed. You will likely pee a little or squeeze out a fart at some time. Hey! This stuff happens when you are squeezing and pushing. It happens to all of us. You are just human.

5. You need to have patience.

Snatching and Clean & Jerking can be frustrating, painful, scary, rewarding, hard, easy, tiring, and exciting. If you go into weightlifting thinking you are going to be a world champion in 6 months, I hate to burst your bubble.  You have to learn to be patient and not get frustrated every time something goes wrong. This is easier said than done, but really try to go into the gym every day and set little daily goals for yourself. Remember the good things that happen in the gym, and hang onto those on days you are feeling broken. Always remember that setting yourself up with good technique and patience will get you a long way. Don’t just stack the weight on and lift it with shitty form. Trust that all the time you spend working your technique, movement and body awareness will totally pay off.

6. Have a life and interest outside the gym.

Whether it be cooking or baking, shopping, hanging out with friends, reading, serial dating, being a cat lady or chasing unicorns, try to have interests outside the gym. This will help you stay sane. If your life is 100% weightlifting all the time, you will never stop thinking about your bad benchpress practice or the fact that your deadlifts suck right now. You have to have some time outside of the gym so you can regroup and not dwell on your frustrations.

7. Shorts and tights.

If you wear booty shorts to the gym, which of course are uber comfortable, make sure there are no men sitting directly behind you unless  you want to  bend over to grab the bar to snatch or clean or pull and give them a show. The same goes for thin tights.

8. Nails.

If you go get a manicure, know that once you chalk up your hands a couple times, snatch 5 sets of triples, and do some jerks, your manicure is going to be chipped and you are going to be freaking PISSED. If you go get a manicure use something a little more sturdy like gel. It costs a little extra, but your nails will look freshly painted for 2 weeks, and they won’t chip or peel that easily.

9. Knee sleeves & gloves.

If you wear knee sleeves or gloves, they are going to stink badly. You will start to have stinky knees and hands after training. My advice is to not put them in your gym bag straight away, and instead let them air out. I have a small gymbag  that I use to put them into so I can keep them from smelling up my bigger bag.  You can also put them in your trunk to let them dry outside your gym bag so they don’t taint all your other belongings. I also keep baby wipes handy to wipe off my knees and hands after training so you don’t walk around with fresh stink.

10. Have fun.

Have fun in the gym. Have fun feeling strong. Weightlifting will make you strong mentally and physically, and it will make you feel empowered. In the gym, or through the sport, you will meet some of the greatest people. I have met some pretty awesome people in the gym and through spreading my love for it here and on Instagram.  I even found the girl in most of the pictures there; my new hero Quiana Welch. That, along with all the lifting I have done amazingly, makes it all worth it.

Bonus advice anyone? Drop ’em in the comments!


Wax on or wax off?

We Fit Girls need to treat ourselves with some much deserved relax time every once in a while. Being pampered by getting  a manicure, pedicure, facial or nice haircut all belong to that category. These treatments are mostly painless, and nice to  look forward to. But removing body hair also belongs to a Fit Girls regimen and because  there are several options to choose from nowadays it i easy get overwhelmed. Shaving, epilating, laser removal and waxing all have different benefits. Salons are popping up like fast-food places and they all specialize in something else. Waxing caught my attention a while back when I read about it in a magazine so I taught it was about time – for this Fit Girl – to look deeper into the subject so I can tell you to wax on or wax off?

First things first

This hair removal treatment removes hair from the roots, which results in hair free skin for weeks (3-4 depending on your hormone stability) | Is known to leaves your skin soft (when done properly and taken care of after) | The results last longer than shaving and it’s a natural way to remove unwanted hair, as wax is herbal.

Consider: When living a healthy lifestyle you’re showing your skin in all your #badass #sexy and #fierce sport outfits so it be of interest to opt for a treatment that keeps you hair free for a longer period in time.

Pretty hurts, sometimes

  • No pain no gain is the famous saying;  it’s not always a treatment to look forward to.  (It’s not comparable with any other feeling (burn) you might experience whilst working out). Don’t let that scare you; everybody experiences pain in their own way.
  • It can leave your skin dry and itchy
  • After you’ve been waxed it’s necessary to moisturize and scrub the treated area (to prevent ingrown hair or bumps)
  • Waxing won’t help if your hair growth is too fine or to short. It works best on full-grown hair.

The low down

  • Waxing removes dead cells
  • It is faster (when it comes to carefully removing hair in awkward places)
  • Available everywhere (can be done at home or at a beauty salon)
  • Long lasting
  • Time heals all wounds (over time it won’t be that painful anymore)
  • In the long run hair might cease to grow
  • Hair grows back thinner and slower
  • Best for ‘some’ areas such as the bikini area.

Hopefully this article gave you more insight about this type of hair removal and (over) think if this suits your (healthy) lifestyle. Want to know more about me and my Fit Girl whereabouts? Hit me up @iris_fitgirl.


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


8 #FITGIRLCODE festival essentials

Our favourite play time activity at #FITGIRLCODE is going to an outdoor festival on the weekends! There’s nothing like dancing for the equivalent of a 10K run in the sun and showing off that booty you’ve been working on for months. I have compiled a list of summer festival essentials that are meant to combine fashion and the optimal festival experience:


  • Fanny pack- This type of bag will make your life so easy while dancing and grooving, and you won’t need to worry about misplacing it anywhere. You can wear it around your waist or across your shoulder, so  many possibilities!
  • Romper with pockets- rompers provide comfort since they are soft and are not constraining, and they also allow adequate air flow to parts of your body that might get sweaty. Look for one with pockets so that you have a place to stow away any trinkets you find, like a lead singer’s guitar pick or your roommate’s keys that she is afraid to lose.
  • Wild and round sunglasses- Let loose with animal print-inspired sunglasses, I’ve chosen one pair of thick glasses and one pair of thin. Which suits you best?
  • Choker necklace- This accessory is easy to pair with any outfit, and you can keep it on all weekend without worrying about it or taking it off to swim, shower, or any other activities you wouldn’t want to wear your precious stones while doing.
  • Suede shorts or skirt- suede is a material that will make you stand out, and you’re sure to wear the item in the future as well as suede can be worn all year round. I love this eye-catching red colour and, again, pockets always come in handy!
  • Monochrome sneakers- are you an all-black or an all-white girl? Take your pick between these amazing sneakers that can seriously be worn anywhere from the office to a party. Keep in mind that if bad weather is forecasted for the day of your festival, you might want to stick to a very old pair of shoes since achieving the perfect festival outfit is not worth ruining these beauties.
  • Fedora hat- Stay cool, protected, and fashionable with this colour block fedora hat. The price is totally reasonable and there are many colour options!
  • Oversized denim jacket- just as comfortable as it is stylish, an oversized vintage Levi-style denim jacket is perfect for a chilly evening once the sun goes down. I highly recommend buying this at a secondhand store near you, otherwise you will often overpay and the quality of the original Levi’s is just unbeatable.

I’ve also thought of some essential non-clothing items that you’ll be glad to have, especially if you’re going to a longer festival. Don’t forget to pack:

  • dry shampoo or taft volume powder (Andrélon sells both)
  • baby wipes
  • a hand-held fan
  • a portable phone charger

All dressed up with nowhere to go? If you’re in the Rotterdam area, don’t miss the Blijdorp Festival taking place on Saturday, August 15th in Roel Langerpark. The lineup will not disappoint any girl who wants to show off her moves, and you’ll be guaranteed a warm welcome and atmosphere. 

Let me know what your festival essentials are in the comment section below!

Jogha #whyimfearless Giveaway!

Now that we have given you sneak peaks into the new Jogha collection that is sure to wow you, we have one last big surprise…


The Fearless collection

Jogha’s second luxury sportswear collection, the Fearless collection, will be available for pre-sale starting August 1st. This line is designed to encourage women to find their optimal healthy lifestyle, whatever that means to them, in a fearless way. Jogha is so excited about this new collection that they have decided to do something very special for you, because it is you who inspire this collection and make Jogha possible.

Win an outfit!

Jogha is holding a contest on Instagram to learn more about what makes you fearless, so they are asking you to tell your story by using the hashtag #whyimfearless. You have the chance to win one top and one bottom from the Jogha Fearless collection. All you have to do is:

  1. Follow @joghacom on Instagram
  2. Share this post and tell us your story: make sure you use #whyimfearless and mention @joghacom in your post!

#giveaway logo

Important information
To make sure we can select a winner, we need to be able to find your post and your Instagram account. Make sure your profile is set to public so that we can see all your fearlessness. Winners will be announced on Friday, July 31st

Even if you don’t win an outfit, we have a little surprise for you on the 1st of August. Sign up for the Jogha pre-sale below to receive your special gift by email!

So, what are you waiting for? Start sharing the post from the @joghacom Instagram account and have the chance to win your Jogha Fearless outfit!




More details about the contest rules and regulations can be found here


Models left to right: @denise.a.campbell, @martinevd11 and Claudia

20-minute kettle bell workout

Lifting weights combined with cardio exercises really floats my boat. In addition to this I like to workout with kettle bells more than dumbells, especially when the weight increases and I also love to throw in a high amount of repetitions while I am at it. Because of all of that, this CardiWOW workout 20 minute – kettlebell – craze is just right up my alley. Are you joining?



To complete this 20-Minute Kettlebell Workout you only need two things: yourself and a kettle bell.I use anything in the 12kg to 20kg range for this particular workout and go up to 32kg when I am doing some of the exercises separate. NOTE: you do not have to use heavy weights for this workout, in fact if you want to focus more on the cardio aspect of the workout I  actually suggest that you use lighter weights (such as 8kgs) and that you make sure to amp up your repetitions.


The workout consists out of 3 rounds of 5 exercises. You will find yourself doing:

1. Kettlebell deadlifts
2. Goblet squats
3. Russian swings
4. Around the worlds
5. American swings

You start with an amount of 15 repetitions of each movement and work your way down simultaneously. This workout being  only 20 minutes, stops at 12 but you can make it an hour long if that tickles your fancy 🙂 I’d love to hear if you liked it. Drop me a note in the comments.

Do you think you’re a foodie? How could this food bucket list make you slimmer?

Eating the same kinds of foods and meals each week gets a little boring and if you’ve ever put yourself on a restricted diet in order to lose weight, you’ll know that it’s a battle which sometimes causes more problems in the long run. A study published this month, shows that being a ‘foodie’ has an impact on a woman’s weight and their lifestyle. Find out what it means to be a foodie and the benefits of being more adventurous in your diet.

In a time when there is rising obesity in the Western world, researchers from the Cornell Food and Brand lab in the USA thought it was important to question if it had anything to do with the fact that people are eating more exotic foods than ever and a growth in the ‘foodie’ culture. The survey asked over 500 hundred women from the US questions about their perceived healthiness, lifestyle, psychology and about the foods which they have eaten or would be willing to try. The research was designed to find out, how being more adventurous when it comes to food, might be related to Body Mass Index – a number based on weight and height and is used as a tool to decide if your weight is putting you at risk of health problems.

The food Bucket List

To find out if you’re a foodie, which of the following foods would you be willing to try or eat more than once?

  • Kale
  • Seitan
  • Quinoa
  • Seaweed
  • Bean sprouts
  • Beef tongue
  • Eel
  • Quail eggs
  • Rabbit
  • Kimchi
  • Tempeh
  • Venison
  • Polenta
  • Liver
  • Raw oysters
  • Pork belly

Selecting more than nine of these defines you as an adventurous eater, for this study. Typically the two different types of women, adventurous and non adventurous eaters identified from this question, also showed similarities in personality and lifestyle traits. 

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