The Fitgirlcode Guide

We’re proud to let you know that we are currently working on our second English guide, the Happy Healthy Guide! Our first guide, the Fitgirlcode Guide, did so well that we decided it was time to make another one. Before we introduce you to the Happy Healthy Guide (which is coming soon!), we thought it would be a good idea to remind everyone of what the current Fitgirlcode Guide has to offer and let the ones who havent gotten it yet catch up 😉 

Together with the help of nutrition, fitness and mindfulness experts, we have created an eight-week guide that gives you the tools to make the best choices for your body and mind so that you can achieve your goals and unlock your personal code to a healthy lifestyle.

WHAT IS IN THE GUIDE?

  • 8-week workout schedule (no gym equipment)
  • 8-week eating plan with shopping lists
  • 8-week mindfulness program
  • Mindfulness audio exercises
  • Happiness Journal to track your progress
  • More than 80 easy and delicious recipes

fitgirlcode guide

WHY IS THE FITGIRLCODE GUIDE UNIQUE?

You can find so many ebooks on the internet about how to live a healthy lifestyle. Some are free and others cost you a fortune, but none of them are like ours. Since the launch of Fitgirlcode in 2014, we have listened to all of your questions and problems, and from this we have created a guide that fits into your busy schedule and allows you to fully enjoy your life! Our guide is a good way to kick-start your healthy lifestyle. But, what happens after you complete the guide? During those eight weeks, you will learn that healthy living is mainly about making the right choices. When you finish the guide, you will have enough knowledge to continue this new way of life on their own.

fitgirlcode guide

By this point we know how to maintain a healthy lifestyle and we really want to share that knowledge with you! We will explain to you why you should never trust the scale and the importance of Before and After photos. In the guide you will also find full-body workout schedules with workouts for advanced Fit Girls and Fit Girls who are just starting out.

In the guide you can also find complete and balanced food schedules. These schedules are created based on macro- and micronutrients. What the heck are those, you ask? You will learn all about it in the guide 😉 When designing the schedules we didn’t want to include any difficult, hard to find ingredients either. We know you all lead busy lives!

Last but not least: the mindfulness part. Through mindfulness exercises you will learn to manage stressful situations. Eventually, you will find out the effects of your new lifestyle on your mind. Inner change is perhaps even more important than external changes! For eight weeks, you will be accompanied by exercises that will give you support and a helping hand in dealing with many different situations.

HAPPINESS JOURNAL

Being happy and healthy is not only determined by your appearance. With the Happiness Journal you can measure and track how you have been feeling. The bottom line is that you should be honest with yourself – even if you have experienced some not-so-Fit-Girl moments. It’s impossible for everything to be perfect, and that’s okay.

fitgirlcode guide

THE PERFECT GIFT FOR FIT GIRLS!

You can download the Fitgirlcode Guide right now and have it immediately. We challenge you to join our fit journey. Maybe you know someone else who always says she wants to be fit and healthy but doesn’t know where to start. Invite her to join too! Even better, start the challenge together!

Join the 65,000 women in our community #FITGIRLCODE and encourage each other to be the fittest version of yourself by using the hashtag #FITGIRLCODEGUIDE on Instagram. Put on your finest sports outfit, drag our BFFF with you to the gym and start your own Fit Journey

How exercise can improve your sex life

bedpartners

The positive effects of exercise are endless. There are about a million, such as better sleep, stress management, radiant skin and an overall healthy body. We have done a little research to what exercise can mean to the wilder activities you perform in your bedroom: your sex life.

Lights on clothes off!
Why do we make progress pictures? Because the real progress is visual and so are men. There is no scale that will tell you how great you look. A man can tell you how beautiful you are if he can see it. So show him, it will beat all the instagram likes in the world.

Boosts testosterone
No, you will not grow a beard. Yes, we checked. Research has shown that your testosterone levels are higher after lifting weights. And it can last up to 48 hours!

Gets you in the mood
Like we mentioned in our previous posts exercises like yoga are great for your state of mind. It will teach you how to cut out all the distractions of daily life like doing groceries and that deadline you have at work.

Do it together
No not that, you dirty mind. Exercising together is a great way to combine your daily exercise and quality time with your boo. And admit it, his exercise face is… his sex face 😉

I can bend like a pretzel
Stretching and exercise like yoga make you very flexible. And we all know what that means, time to show off some new skills and positions in the bedroom.

In the end all the perks of hitting the gym add up to one most important thing: a more healthy, radiant and gorgeous you!

Inspired by Experience Life

8 reasons why training with your partner is awesome

partner workout

‘Train together, stay together.’ It might sound a bit silly, but it is absolutely true: training with your partner comes with countless advantages! Today, I’ve put together my top 9 that I want to share with you. 

1. You always have someone to spot you

It can sometimes be difficult finding the right person that is able to spot you. But when you bring your boyfriend or girlfriend to the gym, that problem disappears. You both always have someone to stand with you when you’re trying to make a new squat or bench press PR.

2. Sweating is absolutely not a problem anymore

When you’re always coming home as wet as an otter after you workout, it might be a bit uncomfortable to kiss or hug your sweetheart . But when both of you have been pumping iron in the gym together, there’s no reason to be ashamed about it.

3. Cheat days are twice as fun

If you thought it was fun to sweat together in the gym room, just wait until you guys hit your cheat day. Believe me, enjoying a huge, greasy burger is so much better when you get to do so together. You don’t need to control yourselves since you’ll both be back in the gym in a few days and you just get to see the utter happiness written all over their faces as they eat!

4. Your sex life is going to experience a big boost

Working out regularly often works to make people feel better in the skin they are in and also gives their self-confidence an enormous boost. And let’s face it, isn’t sex always better when there’s nothing to be shy about? You’ve got two people who are super comfortable with themselves and also with each other. On top of that, it’s a cardio workout that’s going to build up your endurance. Bring on the extra workout!

5. There is no one to fuss about your workout routine

If your boyfriend or girlfriend doesn’t understand the commitment that comes with a fit lifestyle, it can be sometimes annoying for them to know that you want to spend your Sunday mornings in a gym for instance. But if you share the love of gym and working out, you both can jump out of bed without disappointing anyone about the loss of quality time.

6. You never have to think about what gifts to get

When you share a hobby, picking out a gift gets just a bit easier. Bottles, yoga mats, a pair of dumbbells or a new sports outfit. A special advantage is that you can also use them yourself most of the time! It’s a gift that keeps giving.

7. You always have someone who will encourage you to get off the couch

You sometimes just have those days where it feels like you’re stuck to your bed. Even going to the bathroom takes extreme effort. When you have those days, it’s your partner who comes in with that encouragement to get you out of that slump. Even though you probably don’t want to hear it in the beginning, you’ll be proud of yourself after you go workout!

8. Massages all day long

This is probably the best reason on this whole list. Sore muscles is unfortunately part of the deal when you’re regularly at the gym  or being active in some way. Luckily, your sportive lover knows this all to well. This means that you’re always ready to give each other a nice massage after a day of trying to function with your muscle soreness.

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9. You’re going to share a lot more laughs

A healthy diet and exercise improves your overall mood and general feeling about life. So going to the gym together is going to lower the amount of times you get into silly fights over the little things, making room for a lot more laughs. On top of that, you have more energy to actually go out and do things together. No more excuses!

So, are you a Fit Girl who is into training with your partner? Tell me why!

Why you should be working out on your period

All through high school, my classmates and I were always asking to be excused from gym class because of cramps, and I remember in particular that my gym teacher was always rambling about how working out on your period would actually help. The thing is, she never actually explained why, so doing laps around the field just wasn’t going to happen for me.  Looking back, I can now admit that she was right. Working out on your period is actually a pretty good idea, and here’s why. 

I am superwoman

While all women experience their periods differently, there is one thing all have in common: this is the time your body is closest to that of a man’s. During your period, estrogen and progesterone levels drop significantly, leaving you actually pretty powerful. According to Dr. Stacy Sims, an exercise physiologist from Stanford University, working out on your period may result in you hitting higher intensities, lasting longer in your routine, and with a lower core temperature. Besides that, your pain tolerance also rises. So if you’ve been trying to reach a new personal best, heading to the gym the next time you’re on your period may just be what you need!

working out on your period

Say bye bye to PMS and Mood Swings

It’s not new information that exercising makes you feel good. When you exercise, your brain starts releasing endorphins that act just like opiates. They stop the transmission of  pain signals, and instead produce feelings of euphoria. So instead of taking some pain killers, exercise offers an alternate and much more natural remedy for your cramps and discomfort.  It also helps to reduce some of those negative, depressive feelings and stabilize your mood swings.

While getting yourself to actually start exercising while experiencing all those menstrual symptoms  may be difficult, you’ll be left feeling 10x better afterwards. So, put on your comfiest workout gear and just go for it! Are there any Fit Girls out there who always work out while on your periods? How do you feel?

Sources: Women’s RunningWomen’s Health

WIN WIN WIN: 3x €100 Nike Giftcard

THIS CONTEST IS CLOSED. THE WINNERS HAVE BEEN CONTACTED BY EMAIL.

It’s already December and that means it’s the month of parties, quality time with family and friends, and lots of food! The Christmas songs are on the radio again and the Christmas lights are everywhere. Yay, I like! During this time of the year we mostly just let our healthy lifestyle be. And that’s okay…

Before you know it, it’s already New Years Eve and we all start to think about New Year’s resolutions. Eating healthier? Working out more often? Or maybe it’s all not that difficult for you during the December month and you’re going for a run on Christmas Day (I did this last year and I loved it, more food for me during Christmas dinner :D). We all deal differently with the holidays. Some may let go of their heatlhy lifestyle and go all for it again on the 1st of January, and some just continue on with eating healthy and working out. It could also be that you are just at the beginning of creating a healthy lifestyle. Yes, we are all different! Vladana for example is trying to get back into her running route, while I myself prefer CrossFit, and so we all have different items on our Christmas wishlist 😉

No matter how you are dealing with your healthy lifestyle, we just want to make it a bit easier for you! To make a start, Nike developed the Gifting Experience to make Christmas shopping already a bit easier. But of course, you want to treat yourself as well sometimes. Therefore, we’re giving away 3 Nike Giftcards with a worth of €100,-, to get you going with unlocking your healthy lifestyle! In that way, you can get yourself Christmas presents which will fit your wishes. Now that’s a nice surprise under the Christmas tree 😉 How to have a shot at winning a giftcard?

  1. Follow Nike and #FITGIRLCODE on Instagram
  2. Sign up for our newsletter
  3. Tell us in a comment below what you would get yourself with this giftcard!

Well dear Fit Girl, you know what to do! Whether you’ve been a Fit Girl for years already or just starting, we’re here to help! What would you get yourself with this giftcard? Tell us! The contest runs until Sunday 13 December. 

5 easy ways to work-out on Christmas vacation

Leaving the country for a well deserved holiday this winter? Don’t worry we got you with Iris & Ily’s 5 easy ways to work-out on Christmas vacation. Because being on holiday doesn’t have to mean not working out. Exercise is always a great mood-booster, and it shouldn’t be something that you forget about when you go out of town!

There’s an uncontested amount of joy surrounding vacations — the promise of warm weather (depending on where you’re going, of course) coupled with an opportunity to take a break and escape. And while all of these experiences are integral when it comes to planning your next trip, it’s also important to incorporate some wellness into your travels.

5 easy ways to work-out on Christmas vacation

1. Go on a morning walk

As soon as you arrive at your hotel or rental, lace up your running shoes and get outside for a walk. It’s a great way to see the town, and you’ll probably discover all sorts of small neighbourhood quirks you might have otherwise missed.

If your destination has a place to swim, you can get a full-body workout and enjoy your time in the sun with a few pool exercises. Jump in the water and warm up with some underwater jumping jacks, then alternate between high knees and treading water.

 

A creative way to feel like a local instantly is to sign up for a race or community walk. You’ll work up a sweat, meet a few residents, and your course may grant you access to roads you would never have seen.

When you’re exploring a new place, tours are great, but rather than signing up for one that puts you inside a bus, sign up for one that takes place on a bike. Loads of cities offer two-wheeled tours, and they’re great because you’ll burn calories while getting a different view of the terrain.

 

See if you can find a gym close to your vacation destination and try to log at least 30 minutes in the mornings. Bonus points if the gym overlooks the street or the beach 🙂

Have fun!

IRIS & ILY

Drum roll… We are launching the #FITGIRLCODE Guide

Yes, after a long wait the time has finally come! In mid-December we will launch our first e-book: #FITGIRLCODE Guide. Say what? Together with the help of experts in the fields of nutrition, fitness and mindfulness we have designed an eight-week guide that gives you the tools to make the best choices for your body and mind so that you can achieve your goals and unlock your personal code to a healthy lifestyle.

What can you expect?

  • 8 week workout schedule (no gym equipment)
  • 8 week eating plan with shopping lists
  • 8 week mindfulness program
  • free audio mindfulness exercises
  • Happiness Journal to track your progress
  • 76 easy and delicious recipes

We made this guide so that you have all the tools you need at your fingertips to kick-start your healthy lifestyle. When you’re browsing the internet you come across a million and one different resources, some of them free, others costing you a fortune, but none are anything like our guide. We believe that by living a healthy lifestyle you can be the best version of yourself. And that’s exactly what you will achieve by following the #FITGIRLCODE guide.

the fitgirlcode guide

 

Why is #FITGIRLCODE Guide unique?

We have listened to all of your questions and listened to your concerns since launching #FITGIRLCODE back in 2014. With all of this, we have created a guide that is easy to fit into a busy lifestyle, allows you to enjoy lots of healthy treats and most importantly allows you to unlock your personal code to a healthy lifestyle. Our guide is great to get started living healthy but what happens after those eight weeks? During those eight weeks, you will learn that healthy living is mainly about making the right choices. When you complete our guide, you will have enough knowledge (about yourself too) to continue this new way of life on your own. In addition, we of course will continue to inspire you on #FITGIRLCODE daily with great articles and juicy recipes.

the fitgirlcode guide

What do you get in it?

T#FITGIRLCODE Guide is the handbook for Fit Girls. All of the girls who work at #FITGIRLCODE have a decent fit journey behind them and write from their experience. By now, we know how we can maintain our healthy lifestyle and we are only too happy to share that with you! We will explain why you should never trust the scales and the importance of before and after photos. An important part of a healthy lifestyle is exercise. In the guide you will find a full-body workout schedule which includes power and HIIT exercises that cause you to be the fittest version of yourself.

Being fit and healthy is for everyone, this guide has adjustments for all fitness levels. The workout days of are suited to the most advanced Fit Girl and for those who are just starting out.

Ever heard of the saying, “abs are made in the kitchen?” You can work out until you drop (preferably not), but if you don’t eat healthy then you can think again about getting those results that you are dreaming of. The best ‘diet’ is in fact not a diet, but a lifestyle, where you create flexibility, choice and variety for yourself so that you can maintain eating this way, happily, for the rest of your life! The meal schedules in this are made based on macro- and micronutrients. What the fudge is that? You will learn it all in our guide. In creating our recipes we have thought about making sure you can buy everything at your supermarket. We know that you have busy lives. That’s why we have easy recipes, that use easy-to-find ingredients so that you’re not running around shopping for them.

Last but not least: the mindfulness part. Through mindfulness exercises you will learn to deal with stressful situations. Eventually, you will realize the effect your new lifestyle has on your mind. Inner change is perhaps even more important than external changes! For eight weeks, you will have a different mindfulness exercise to practice, which is supported with an audio-guided exercise. Together these will give you a helping hand living a healthy lifestyle. For example, you will learn how to eat more mindfully, so that you can fully enjoy your meals and feel more satisfied.

the fitgirlcode guide

Happiness Journal

Being happy and healthy is a state of well-being and it is not determined purely by your appearance. That’s where the Happiness Journal comes in. In this journal you can measure and track how you feel. The bottom line is you have be honest with yourself – especially if you’ve experienced some not so Fit Girl moments. Setbacks happen and that’s OK. If you can understand why and how it impacts you, you can help yourself to deal with it better next time.

The perfect present for Fit Girls! 

#FITGIRLCODE Guide is the perfect present to put on your own wishlist. We will start on the 2nd of January and we challenge you to start with us too, and maybe you know someone who always says she wants to be fit and healthy but doesn’t know where to start. This guide could be the final push she needs. Plus, it’s really awesome to take on this kind of challenge together!

So do you want to join 100,000 women in our #FITGIRLCODE community and encourage each other to be the fittest version of yourselves? Put on your best sport outfit from your closet, drag your BFFF along to the gym and go into the new year fresh and healthy.

The best solution for Christmas shopping stress

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

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

No one size fits all

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

Nike Gifting Experience

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

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

How to know when to snooze or work out early

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

Know when to hit snooze

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

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

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

Exercise right and sleep tight

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

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

Sources: shape.com & greatist.com

Complete body work out

Looking for an effective bodyweight routine that floats your boat? You have come to the right place! Iris and myself got’chu all set with this on-the-go complete body work out  – Bodyweight AMRAP. AMRAP is an acronym for “as many reps as possible”, so strap on your shoes, grease those elbows and lets go!

Elevated sumo squats

Place two plates on the floor and perform a regular sumo squat on top of them. Make sure you do not bring your knees over your toes and hold proper form. The use of plates will benefit your balance and will activate and work the muscles in your legs and glutes. Squeeeeeeeze those buttcheeks when you come back up for a guaranteed extra burn. Looking for a challenge? Hold a plate or a kettlebell while doing these.

Elevated squats

In contrary to those sumos you just did, this time you will ‘just’ do a perfectly executed squat as many times as possible, while standing on the plates. Form is still key so do not compromise on that. Make sure you wiggle your toes and do not put them on the floor as keeping them lifted will help target your balance while at the same time this will make the exercise more of a challenge.

Elevated donkey kicks

This time you will have to place both hands on the plates and you will work your legs separately. Starting in plank position, you will lift your leg up, bending it at the knee while making sure your foot is flexed and your sole is up. From this position you will keep on lifting your foot up to the sky, keeping your body straight, your back flat and your core engaged. When you have done as many reps as possible, you switch to the other leg of course! We don’t want an uneven booty now, do we?

SONY DSC

Elevated crow hold

Rounding up with some upper body strength, we are throwing in this elevated crow hold especially for you. Start in a wide squat and place your palms on the plates. Bend your elbows back, and rest the inside of your bent knees on the back of your upper arms. Lift up onto your tiptoes, and place most of your weight on your hands. With control, shift forward, lifting your feet off the floor. Hold for a breath or two and then with control, lower your feet to the floor. Repeat rocking in and out of this crow hold to strengthen your core, upper body, and the muscles in your hands.

SONY DSC

We would love to know how this workout turned out for you so make sure to let us know in the comments or on Instagram.

XoXo

Ily & Iris

Skincare tips for Fit Girls

While working out on the regular is super beneficial for your health, not caring for your skin properly can lead to increased breakouts. We definitely want to prevent this from happening since you deserve glowing skin to match your killer body! Here are some skincare tips for before, during, and after exercising to help minimize any imperfections due to your workouts. 

Prep your face before your workout

  • Clean your face. This applies whether you’re wearing makeup or not. We know it’s tempting to run home, grab your gym clothes and go without wasting any extra time, but breaking a sweat with a face full of makeup can cause excess moisture buildup and can trap bacteria in your pores. Did you know that pores enlarge when you work out? This means that they are even more vulnerable to being clogged by any makeup you might be wearing. Even if your face feels fresh and product-free, make sure to splash some water on it or use a light cleanser to ensure that any potential cloggers are washed away.
  • Go easy on the hair products. When you sweat, hair products containing heavy moisturizers are likely to drip down onto your face which can cause breakouts around your hairline. This means that, if you can, stay away from leave-in conditioners or hair masks on your heavy workout days. If you must use these products (some us have frizz that just needs to be tamed on the daily), make sure you wear a tight headband or use a sweat band to keep as much sweat from dripping as possible.
  • Outdoor workouts: Protect your skin from the sun. If your workout takes place outdoors, make sure to use a moisturizer with around SPF 30. However, try to use a lightweight oil-free product rather than a heavy one, as this plus your sweat could lead to a bad breakout.

Steer clear from bacteria during your workout

  • Wipe down  your equipment.  Don’t trust others to clean machines after they workout, and make sure to clean your equipment with anti-bacterial wipes before and after you use it. Gym machines are filled with bacteria, and just one quick swipe of your hand on your face during an intense sweat drip could have nasty consequences for your skin. Most importantly, not matter how tired you are on the elliptical machine, focus on your Beyoncé playlist and DO NOT- I repeat DO NOT- rest your face on the machine!
    • This also applies to yoga mats! A good rule of thumb is to not put your face anywhere that someone else’s sweaty feet have been. Tip: bring a clean towel to the gym to put down on any equipment that could potentially touch your face.
  • Drink water. This might sound like an obvious one, but be sure to drink plenty of water; sweating dehydrates you and water rehydrates you, helping to minimise any wrinkles and other skin damage resulting from dehydrated skin.

Post-Workout Care

  • Don’t wait to wash your face. If you only wash your face once you get home from your workout, you may give any built-up bacteria time to really sink into your skin. Bring your cleanser to the gym and clean your face ASAP to avoid this! Use a gentle, unscented cleanser if you can since your skin tends to be extra sensitive after a heavy sweat session.
  • Shower. Another obvious one, but take a few minutes to change out of your gym clothes and wash your body even if you don’t feel like you got extremely sweaty. This will help avoid any irritation or body acne that might be caused by bacteria build-up. If you don’t have access to a shower soon after your workout, try to at least wipe down the areas where sweat tends to build up most: your chest, back, and stomach.
  • Apply some moisturizer. To add nutrients back to your body, use an anti-irritation moisturizer once you are squeaky clean and cooled off.

I hope these tips are helpful for you! You can show off your healthy, glowing skin on Instagram to us by using the hashtag #FITGIRLCODE. Now it’s time to go and get extra sweaty, the bacteria has no chance against this fool-proof skincare routine! 

sources: Womenshealthmag.com, Teenvogue.com, Notpasty.com

Why aren’t you noticing the fitness results you want?

Are you on a fitness train to nowhere? Have you been putting in hours of exercise but aren’t seeing the fitness results you expected? Even though you might be getting sweaty several times per week, there are some reasons you might not be toning or losing in the places you’d like to. 

 

What’s the deal?

These days we are overwhelmed by endless new “it” workouts said to work magic on all parts of the body. I know they are tempting, and it’s tough to resist when friends are constantly insisting, “You haaave to come try this [insert trendy workout here] with me! It’s amazing!” With all these new ways to work out, we can lose touch of what is best for our body, since we are all different and have different goals.

You’re putting so much time and energy into workouts so you are off to a great start. If you find yourself thinking that you should be looking more like the women you see on the workout videos you’re following, you might not be directing your efforts in an effective way.

What’s the plan?

HAVE ONE.

In order to see results, you should tailor your workouts to your fitness goals. For example, if you want to build arm muscle, a Zumba class probably won’t help you much. Do your research and develop a schedule that fits your fitness mission rather than randomly selecting classes or workouts.

Make sure to keep track of your progress and hold yourself accountable for your workouts. You can use a fitness app such as one of these to help you stay on track and make sure you are balancing your workouts well. I for one am sometimes tempted to only do core exercises, but that booty needs some work too!

Remember to have a backup plan. If you were planning to go for a run but the storm of the year has decided to pour down on you, opt for a dance video or a jog on the treadmill instead. If your boot camp class gets cancelled last-minute, do some lunges, pushups, and other body-weight moves at home or at the gym.

Keep your favorite workout in the mix. Even if your absolute favorite way to exercise isn’t directly related to your current health and fitness goals, keep it in your schedule. It will keep you motivated and will give you a good dose of those endorphins to push you through the workouts you aren’t as crazy about!

 

Most of all, remember to listen to your body! If something doesn’t feel right it probably isn’t helping you like you want it to. Set goals, keep track of them, and find ways to stay motivated and hopefully you’ll start seeing the fitness results you deserve to! 

 

source: www.womenshealthmag.com

6 tips to get back on track

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

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

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

1. Remember why you started

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

2. Do a 10 minute workout

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

3. Try something new

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

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4. Buy new workout gear

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

5. Buddy up

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

6. Get inspired

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

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

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Sunprotection during your summer workout

Summer’s almost there and that means – besides going to the beach and drinking wine on the balcony all night – you’re probably going to do your workout in the park instead of the gym. You will spend a lot of time in the hot sun, which will hopefully get you a great tan. But don’t forget, UVA and UVB rays can cause skin damage. Eventually it can even lead to cancer. You probably think that any sunprotector will take care of you, but you’re wrong. We’re going to tell you everything you need to know about sunprotection and how to use it during your workout.

Sun protecting factor (SPF)

Sun protecting factor, also known as SPF, is the most important ingredient in a sunscreen. It indicates how long you can stay in the sun without burning. The higher the SPF, the more sunprotection is provides. A SPF 15 blocks 93% of the UVB-rays, a SPF 30 blocks 97% of the UVB-rays and an SPF 50 blocks 98% of the UVB-rays. SPF only relates to UVB. Sunscreens vary in their ability to protect from UVA and UVB.

How to apply

To get the full SPF of your sun protector, you need to apply about a shot glass full. Most people only use a quarter of that, which makes the SPF on their body lower than on advertised on the bottle. You need to apply the sunscreen about 30 minutes before sun exposure. This way the ingredients can fully bind to your skin.

No sunprotector should be expected to stay effective for more than two hours. You have to repeat applying the sunscreen whole day long. Sunscreen should also be reapplied after swimming, towelling off or intense sweating. UVB causes sunburn, but UVA can do a lot of damage (for example: wrinkles) without even noticing. Reapplication is as important as putting it on in the first way.

During hot, sunny days it’s important to protect yourself every day, even though you are working inside because you still get in touch with the harmful rays.

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New #FITGIRLCODE Tank Tops

Embrace the summer weather and update your wardrobe in Fit Girl style with the all new #FITGIRLCODE Tank Tops! No matter where you wear these statement tops you will be sure to turn some heads. Check out our latest quotes here and head over to the webshop to get your hands on these tank tops now!  

At #FITGIRLCODE we love to talk in quotes and what better way to share them than on your favourite clothes. That’s why we are bringing you all new quotes on your favourite #FITGIRLCODE tank tops! These statement tank tops will prove to everyone that you are not to be messed with and allowing you to make the most the most of the summer weather to show off your biceps! Check out the new styles here and reward yourself for working out in those long summer days!

Lion Queen

When you’re looking for a ‘problem-free’ philosophy, think squats. Let out your wild side out wearing this tank top and flaunt it with pride.

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Sweetness

Working out like a boss should be celebrated, even if it’s with cupcakes. Wear this tank top and show the world that being a Fit Girl is all about balance.

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Anger Management

Take a deep breath and get your zen on with some attitude. Show up to any occasion wearing this tank top and nobody will dare to ruin your good vibes.

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Reward yourself for your super tough workouts with any one of these new top and show the world what kind of Fit Girl you are! Let us know in the comments below which one you can’t wait to buy.

 

4 tools to plan your workouts and life

Planning. Sometimes I love it and sometimes I absolutely hate it. Planning makes me aware of all the things I have to do but also helps me keep track of all the things I have already done. Because I know I am not the only one who likes to keep track of their workouts and also because planning can be quite a task, I share 4 tools I use to plan my workouts and my life!

1. Planner
The first tool is my 18 month Paperblanks planner. In this planner I plan my appointments physically with pen and paper. I usually only plan work appointments and special fitness related events in here. To keep everything nice and neat, I plan my daily workouts elsewhere.

2. Cozi
Everything that goes in to the planner above and has to do with working (out) together with others , I also add to my digitally shared calendar for which I use the app COZI. Cozi is an app that is also used as a family calendar. I on the contrary use it with my colleagues to plan appointments regarding our joint activities and also use it to notify my family and friends whenever they want to know what I am doing. This tool is very user friendly, can be easily shared and has a lot of  other options like grocery lists and to do lists.  I use it mostly on my smartphone, which is a Sony Xperia Z.Cozi

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

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

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

Zaal binnen

 

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NEW COLLECTION – Jogha Sweat Collection now for sale

Today marks the arrival of the new Jogha Sweat Collection! Each item will let you get your zen on when you’re taking that chill time you deserve so you can fearlessly rock your workouts like a Badass! Get your hands on this ultra-soft collection, made from 100% organic cotton it looks effortlessly stylish, in and out of the gym! 

We love the simple combination of the white and grey tones that shows off each garment no matter what you decide to wear it with! Every piece is consciously designed to bring freedom and mindfulness to all of your movements by providing a subtle fit with full functionality. Read on for out more about those extra details that Jogha has consciously designed to make sure all you Fit Girls stand out!

 

The Sweat Collection story

Schermafbeelding 2015-05-27 om 10.45.22At Jogha, being mindful of the environment is as much of a priority as looking good in your surroundings. The collection might appear minimalist but it makes a simple statement that is by no means understated. Every aspect of this collection is certified ecological. What does that really mean? Well, from sourcing the materials, to the production, every piece lives up to your expectations and is made of 100% organic cotton. Rest assured that you can feel even more awesome in your Jogha clothing knowing that you helped the world out a little too!

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How to find the perfect tights



See-through, too wide, no elastic band, a zipperbag, no drawstring, itchy labels.. I think we all know these struggles of being a Fit Girl. How are we ever supposed to find the perfect tights?  No worries, you will. You just have to keep some things in mind.

I’ve tried on quite some tights and I am the proud owner of at least 40 of them, so I would like to share my experience in finding the perfect tights.  Here are some guidelines that can be really important for finding the perfect tights.

1 | MOVE
Please, use all the space you have in your dressing room (or out of it, we don’t mind!). Squat, jump, lay down, handstand, wall-sit, stretch, booty-shake and so on. You’re not buying tights because you want to sit still in them, are you? Let’s give it a quick road-test and decide if it:
♥ Does they stay in place? Pulling up your pants all the time is a waste of your energy. Search for tights with a decent elastic waistband that stays up.
♥ Do they have enough stretch? You don’t want to feel irritating seams during your workout.
♥ Are they non see-through? Because see-through pants just aren’t really classy.
♥ Does the crotch look okay? Preferably no seams that go straight down the middle to the back. You don’t want it too be too tight because we all know what happens if it does..! But not too large either. We don’t need that extra space down there, that just looks weird.

2 | Pockets and zippers
When buying a pair of tights I always love it when they have ‘hidden’ pockets. However I don’t like a zipper in the back because it’s going to hurt when you lay down to doing exercises like sit-ups or crunches. I prefer the stretchy pockets that don’t have any strings or zippers because if you don’t use them, you don’t feel them.

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BREAKING NEWS – Fabulous Jogha mats now for sale

We cannot keep it in any longer: today Jogha releases the most fabulous fitness mats you’ve ever seen. The eco friendly, washable mat comes in five bold prints so you can prioritize your style without compromising your workout. You might recognise some of the prints, but don’t be fooled, these mats are like no other you have used before! Reward yourself for sweating your butt off in the gym or get your BFFF a cool present for always sticking by your side. Check out these 5 awesome prints!

Stand out in your gym class

The range of mats are designed with some of the most popular prints from the Badass collection and feature two exclusive new designs! A fitness matt that matches your outfit? That’s pretty f*cking stylish right? These fitness mats will definitely make you stand out in every gym class.

Jogha Limitless Mat

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Jogha Ibiza Mat

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Jogha Ethnic Change Mat

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Jogha Jungle Mat

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Jogha Colourful Leopard Mat

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Form and function

At Jogha, fitness isn’t superficial and the Jogha mats are no exception. The thick cushion material of the mat has a soft rugged surface, designed for the maximum protection of your body as you move from one yoga pose to another or when you are going hard doing those crunches. The absorbent material of the mat also means that you won’t worry about slipping when you work up a sweat.

For use at home or at the gym

Whether you work out at home or at the gym, the mat will hold its shape when it is rolled up and rolled out, over and over again. The strap will keep it in place to carry it with you, because of course you will want to take it with you at every opportunity. Now go rock that workout in style!