How exercise can improve your sex life

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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

Benefits of Yoga

A lot of people think of Yoga as a stretching exercise for women. But yoga has so many benefits that everyone should consider doing it. Very often, yoga is seen as a physical exercise (the asana practice) with only benefits for your body, but there’s so much more to yoga than only asana practice. Regular yoga practice will help you unite the body, mind and breath. Here is a list of 10 benefits of yoga.

1. Stress relief
A few minutes of yoga a day is a good way to clear your mind and focus on your body and breathing. Yoga postures, pranayama and meditation are techniques to release stress.

2. Weight loss
Yoga encourages development of a positive self-image, as more attention is paid to nutrition and the body as a whole. Sun salutations can also be seen as a full body workout. Just do 10 of these and feel how your body starts to heat up.

3. Muscle tone
Yoga asanas use every muscle in the body. It can help build lean muscle and will also help define and tone existing muscle.

4. Better breathing
Pranayama exercises can be effective for reducing our stress response, improving lung function and encouraging relaxation. Many breathing exercises emphasize slowing down and deepening the breath, which activates the body’s relaxation response. We can change our body’s response to stress by changing our pattern of breathing.

5. Better flexibility and posture
Regular yoga practice stretches and tones the body muscles and makes them stronger. Practicing yoga will strengthen your core and this can improve your body posture (standing, sitting, walking and even sleeping).

Besides the well-known benefits of yoga that where mentioned above, the following 5 go a little bit deeper into the body and aren’t always visible from the outside.

6. Boosts immunity
Practicing yoga will make you breathe better and move better which triggers the organs to function better and improves your physical and emotional health.

7. Circulation
Yoga helps to improve the circulation by efficiently moving blood with fresh oxygen to the body’s cells. Bringing twists into your practice will also stimulate and activate the organs.

8. Increased energy
A few minutes of yoga a day can recharge you and leave you feeling fresh and energetically recharged. This energy does not only feel good on the inside but will shine out on others.

9. Presence
Yoga teaches us to be present and become aware of our own bodies. It connects us with the present moment. Asana practice and pranayama help create the awareness and bring the mind back to the present moment.

10. Inner peace
Regular yoga practice creates mental clarity and calmness. It is a great way to get in tune with your body and your inner self. We should all allow ourselves to feel and have emotions, and most importantly be comfortable in our own skin.

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These were just 10 of the many benefits that yoga has. Yoga is good in so many ways… Just give it a try and start wherever you are. You don’t have to be the perfect and look like a professional yogi (who’s probably been practicing for more than 5 years). Just work with your own body and see what works for you. One breath at a time.

Namaste,

Liberty

 

 

My First Hot Yoga Class

Last week I attended my first Hot Yoga class ever and thought it would be good to share my first experience with you – our #FITGIRLCODE readers.

Clothing
First essentials before going to a hot yoga class in my opinion is clothing. I do not sweat much when exercising, but when I do, I prefer to sweat gracefully 😉 This means wearing quick dry clothing only. Work out gear doesn’t have to cost much, I usually find my brand gear on sale and shops like Mango, H&M and Primark also have affordable sports clothing. But please do check out the Jogha Booty Shorts or the Jogha Loose Shorts and combine it with the Jogha Bra’s or Jogha Tank Tops.

(Yoga) Mat
Imagining that I would sweat (a lot), I definitely brought my own yoga mat to my first hot yoga session. I remember going to yoga classes using the mats offered by the studio (which is great by the way!) but I tend to lose my focus realizing people before me were sweating on the mat I was on and folding it back in the cupboard afterwards without cleaning it – yuk! Soooo… bringing my own mat was my second important thing. Go see if the funky printed Yoga mats from Jogha are to your liking! Ethnic Change is definitely my favourite!! 😀

Yoga Studio
In short, finding a yoga studio and a teacher to your liking is….. a journey. I have been to quite a few classes – mostly Power and Vinyasa Yoga and I think I started with Hatha yoga in my early twenties – and was guided by different teachers, which to me is the best way to experience the various types of Yoga Asanas (= a sequence of postures within a Yoga practice). Humans by nature are curious creatures and always eager to learn. That’s why I love to experience the teaching of various teachers. But, if you clearly have found your teacher/student match, then stick to him or her! (..and go separate ways at a later stage in your life ;))

My First Hot Yoga Experience
From now on I can say that I’ve had my first experience with Hot Yoga at Balanzs (The Hague) – to me, a new studio with new faces, new voices and new energies. After parking the car nearby, the registration which you need to do the first time, took only a few minutes and I was pointed to the ladies changing room and the studio soon after. Briefly asking my two fellow yoginis what’s best to wear and if I would need my towel in the studio (‘oh yeah, you really need your towel’ they chuckled) I couldn’t wait to roll out my mat.
Entering the studio the room felt…hot. Oh dear, immediately the thought of me possibly fainting during my practice as I have low blood pressure a slight panic struck me…until I reassured myself and started to focus on my breathing instead of my mind. (Check my article for breathing techniques in How To Stay Focused)
This new voice guided me through the asanas and gently pushed me into a deeper stretch when I needed to. The sweat was dripping off my face and other parts of my body – I don’t smell, so no need to feel grossed out now 😉 – and this just felt really awesome! Again, for someone who never sweats when exercising this new experience was a very welcoming one. Plus I did not faint!

Gratitude
Our teacher let us focus on “Gratitude” during her class. She did this by guiding us through feeling grateful. And with this I can say: I AM GRATEFUL. Grateful for the little things. Grateful for giving, sharing, loving and caringNamastéRead more about Hot Yoga here and more about the benefits of Yoga here.

If you have questions, please drop me a line below or follow me on Instagram to see what I’m up to.

How to do Sun Salutation A

To me a sun salutation is the foundation of a yoga practice. I like to flow on the mat and move with the breath. The sun salutation is a great way to build up the inner fire and start creating that heat (energy) which warms up the body from the inside. 

My yoga practice always consists of many sun salutations and from there I move into other asanas (poses). Once you start doing a proper sun salutation, you’ll notice the energy it gives you and you’ll want to do them more often.

How to do Surya Namaskar A
In this article I’ll explain how to do Sun Salutation A, also known as Surya Namaskar A in sanskrit, and share a few tips about the postures.

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Come on to the front of your mat and stand in mountain pose. Feet grounded on the floor, big toes together and heels slightly apart. Stand tall and feel the crown of your head reaching to the sky. With your inhale, take your arms up and make yourself long. Reach for the sky and look up.

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Exhale and fold all the way down into a forward fold. Bring your hands on the mat next to your feet and bend the knees if necessary. Relax the back of your neck and shoulders and bring your forehead as close to your knees as possible. With your next inhale, lengthen the spine and come half way up into a flat back. Make sure to activate your thighs and lift up the knee caps.

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#FITGIRLCODE expands with a new yogi: Liberty

It was Monday morning, the 4th of May, and I was sitting at a  window seat on my flight back from Bangkok to Amsterdam. As we flew over the northern part of India, I found myself staring at the window and couldn’t help but notice a tear rolling down my cheek. As I looked outside, I looked back at the person I was 4 weeks earlier…

Island girl
Hi, my name is Liberty Suares and I just finished my Yoga Teacher Training (YTT) in Koh Samui, Thailand. I’m an island girl from Curaçao and moved to Holland about 3.5 years ago to fulfil my dream to become an architect. Little did I know that I would find another passion along the way that would change my life completely.

 

 

Balanced lifestyle
I’m a 21 year old trying to live a healthy and balanced lifestyle. I was always active and in to sports back on the island, but lost this part of myself when I started my Bachelor at TU Delft. Moving away from home and living on my own came with lots of responsibilities. After a year of not making time for any active activities and eating like students do, I decided to change something. I got inspired by the healthy and fit community on Instagram, started eating healthier and went running a few times a week. I became addicted to the way I was feeling and started running more and more. There was a point where I would run about 4-5 times a week.

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5 Inspirational books you should read

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

 

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

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

 

2. The Anti 9 to 5 Guideanti9to5

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

 


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

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

 

 

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Tips on how to declutter your home

Walking out the house you instantly noticed something. No urge to pull your shoulders up. The zip of your coat doesn’t have to go all the way up. And the knitted wool scarf is clearly too much addition to your outfit. It’s that time of the year – a great time to check or update your home inventory!

Tips on how to declutter your home for a healthy lifestyle
I love walking into my home when it’s clean, organised and clutter free. And at the same time I have come to accept the fact that these moments are rare. Our household, or should I say, our hallway is complemented with football shoes, sneakers, boots, rucksacks and little nick nacks cluttering the top of the shoe cabinets. With simple adjustments we now keep the hallway free from clutter and have surely gained a mindful home.

Make an inventory
The solution for getting organised is to start making an inventory list. Write it down in a notebook or memorise it for those who don’t need a list. Go into each room in your house and start to write everything down what you need to get, or what needs to be done in this part of your home. Prevent over-thinking when writing down, we talk budget later.

 

Cupboards, cabinets and drawers
Open all your cupboards, cabinets and drawers. If you keep things in boxes, open them as well. Check what’s in it and take anything out that you haven’t used the past year. If it has sentimental value and you can’t let go of it yet, then don’t. Just keep it and cherish it a little longer.

Box it up, sell it or give away
Collect all the items you no longer fit, need or use and pack them up in to boxes, crates or even bin bags. If you think your items might be of value, sell them through a sell and buy site. Take good photos and keep your advert short and simple. If people are interested they will contact you for more information.
Try to recycle when throwing things away. I know it’s easier to just chuck everything in the bin, but try to find your local waste collection and bring your items or contact local waste collectors to pick items up from your house. Or simply give stuff away to friends, colleagues and family. Plenty options for recycling.

 

Cleaning
Washing dishes, doing the laundry, hovering or mopping the floor and changing the bed sheets are things we do on a daily or weekly base. At least, I hope you do, otherwise you’re one dirty little rug rat! Now is the time to thoroughly clean your windows, bathroom mirror and kitchen tiles till they’re crisp and fresh. Being able to see yourself in it or looking through it is the best feeling ever. Don’t be ashamed of hating to do these household chores or even loving it – I’m not.

Budget
If your list states you have to purchase or update items then do so. Set yourself a budget for every item and go out and get it. Or stay in bed or couch and browse the internet for it. Check the sell and buy sites for second hand furniture and other items. People tend to get rid of their stuff after they lost interest (like yourself), but it might be the perfect solution for getting that never ending cluttered hallway organised.
If you have favourite brands for clothing, search on brand and compare prices.
Do the same for your kitchen tools, shoes, furniture, curtains, accessories, whatever you need it’s out there but keep within budget. If it means you have to save up for it, then do so. It’s really not hard to save money, it just takes some (mental) super powers!

And don’t forget to create a mindful space – where you can do whatever you feel like doing.

Follow me on Instagram.

5 Instagram yogis you must follow

One of the best ways I like to inspire myself to get on the mat is to have a little look on Instagram! I have to admit, my Instagram feed is mostly yogis! So here are 5 Instagram yogis you must follow!

1. Rachel brathen (@yoga_girl)

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This is the happiest yogi on instagram! Not only does Rachel really inspire people with her incredible yoga poses against beautiful backgrounds, she’s always posts really deep and understanding texts. You can tell she’s really a human being and that’s why I like her so much!

2.Kino Macgregor (@kinoyoga)

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Kino is the bendiest yogi on Instagram. What this woman can do is just absolutely incredible! What I really love about Kino is how she always smiles in her photos and videos. She is truly one smiley yogi!

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The story behind Jogha – Ikat

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

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

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

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

 

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

 

 

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

 

Fashion: Cozy Yoga Time

Hi Girls! It’s getting colder and the days are getting shorter. For most girls this is the time where we switch some of our nice sunny outdoor workouts for cozy indoor activities. Personally I love doing yoga in the winter, because it keeps my muscles long and warm. It’s one of the best ways to prevent injuries! Also, it’s a really good excuse to check out the latest Fall & Winter yoga collections. I picked my personal favorites to show you today for some cozy yoga time!

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Beanie here, done that

When you hit that fresh cold air after a yoga lesson, make sure to keep your head warm with our  cool beanies, available in black and grey!

 

 

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Victory Define Sports Bra (Nike)

What a gorgeous colour, right? I love this sports bra for yoga, because of the low neckline. It matches perfectly with any flowy yoga top. The racerback will provide the support you need.

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