But first, let me take a…

We’ve seen them, we’ve heard of them, we’ve probably talked about them: I’m talking about gym selfies. Every girl who has done some gym time in her life, probably has made at least one gym selfie. But how do you make the perfect gym selfie á la Jen Selter?  

Let me make one thing clear before I will start our step-by-step guide on how to make the perfect gym selfie. Many people mock other people that make these kind of selfies, but there’s nothing wrong with taking a gym selfie! Selfies are good for progress pictures. A picture tells you so much more than the scale. Furthermore, you worked so incredibly hard for this dream body, so why not show it off to the world?! So, how do we take an awesome and fierce gym selfie?

#1. Show your confidence

Show the world that you own the gym. You are a strong women that works hard in order to make a better version of herself. You can show this type of motivation to the world. And who knows, maybe you’ll motivate others! 😉

#2. Flaunt your beautiful activewear

You bought those clothes, because you believe they look awesome. So, why not flaunt them on your gym selfie? If you can be fabulous and fit at the same time, you know you’ve created the perfect gym selfie.

#3. Avoid close-ups

When you’re going to the gym, you want to show the people that you really went to the gym. If you take a close-up, your pictures could have been taken anywhere. Furthermore, you’re not going to the gym because of your face, you’re going to the gym because of your body. So in order to make the picture more reliable, don’t go for a close-up!

#4. Be conscious about your environment

If you finally made that perfect pose and looked awesome on your gym selfie, you don’t want to realize later when you’re at home, that some creepy dude was doing some heavy lifting in the background. And that just when he bended, you could see his buttocks. You don’t want that, ever. So make sure you take a close look at your surroundings before taking your gym selfie.

Do you like to make gym selfies? And if so, do you have some tips? 

Shelley’s food and exercise schedule

My life has been incredibly busy for a couple of years now and that definitely didn’t change when I started my Master studies last September. I asked Santa for an 8th day in the week but unfortunately he wasn’t willing to bend society’s rules for me 😉 However, I still do the very best I can to live a healthy lifestyle and to take care of my body. 

I don’t have ‘normal’ weeks so this food and exercise schedule is really just one individual week for me. Let me sketch my life for you a little bit. My study takes about 40 hours per week and you can find me at the #FITGIRLCODE HQ another 20 hours per week. Then I haven’t even slept yet, and I try to make that at least 7 but ideally 8 hours a night. Moreover, I spend about 12-16 hours per week traveling from Rotterdam (where I live) to Amsterdam (where I study). You can probably imagine that next to studying, working, sleeping, traveling and of course eating and basic stuff like showering and doing groceries, there’s not that much time left to maintain a social life, have some leisure time to relax the mind, and exercise regularly.


Let me be clear that I’m definitely not nagging about my busy life! I love staying busy, a little bit of pressure makes me thrive. And of course life is how you create it to be so if you don’t like it, change it. That is also why I am choosing to have my studies as my #1 priority instead of getting rockhard abs (although I wouldn’t mind having them ;)). At this point in my life the main goal is to earn my Master’s degree with the highest grades possible and to maintain a healthy lifestyle next to that. I eat the foods that are good for my body and energy, but if a cheat presents itself, I’m not always going to shy away from it (which you can also see in my food schedule).

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Nike event: Fitness Bloggers Prepping For ‘We Run Amsterdam’

The 16th of May we will be running through Amsterdam. Who? You, me and a team of Awesome #FITGIRLS! Nike will organize their famous 10k run, We Run Amsterdam (previously known as We Own The Night)! But running 10K is not an easy peasy task, at least not for me. So I will be training for it the coming months. Last week we were invited by Nike to kick of our training with a cool group of fitness bloggers and editors Like Esmee From Workthates, Annemerel.com and the fashion editor of Women’s Health Marloes and many more.

nike - esmee schoenen nike passen

Esmee testing the right running shoes. These are the Nike Air Zoom, they are sturdy yet flexible, perfect for a not-so-much runner like me.

Nike- opdrukken
The warming up was more than neccessary. We were freezing our little fit buts off. I for one am not a fan of the cold. But they made us do as many push-ups as we could which got our blood flowing!

nike race 3kWe ran a 3k race, they timed this so we could receive our personalized race schedule and start training for 10K

Aranka nike sneakersReceiving goodies. It’s not easy being a Fit Girl. I just love the new Nike Air Max Ultra Moiré.

nike - Esmee & Francien#LETSDOTHIS Annemerel and Francien are real runners, such an inspiration for me as running-noob.

Nike dinnerDinner with the lovely miss Rens Kroes. We couldn’t just sit back, we had to work for our food. We made a 3 course meal from her e-book.

nike event ladiesTeam dessert: making raw chocolate balls. Why? Because we are chocolatexperts!

Nike - Rens Annemerel ArankaA bit of starstruck, but I just had to get a picture with Rens Kroes. She is such a beauty!


Are you in?

So this was my end shot! I ran 3 km in 16 minutes, which is a beginners level. I have a lot of work cut out for me before I can successfully run the 10K in May. Check out my training schedule below for the first 3 weeks.

Click on the image for original size:


Resolutions beyond having a Fit Girl body

Are you enjoying the new year? Are you committing to you new year resolutions? Maybe those resolutions include working out more, eating more healthy or less snacking. You might be dedicated to achieve a Fit Girl body, with toned abs of steel, biceps and a rounded booty through pumped up glutes.

I want to share with you my troubles about achieving a fit body, and why I believe there’s is so much more out there to accomplish. I want to go out and explore fit and healthy goals that satisfy your soul instead of vanity. Goals that empower you beyond your own belief and confidence.

Being strong

Running farther than you could ever imagine
I dare you to enroll for a race distance beyond what you think is your limit. It might be a 10k, a half marathon or a marathon, or any distance for that matter. Just as long as your first reaction to the sound of that distance is: “OMG”. The goal is to finish the race, no more no less.

The boost of self confidence I gave myself y by finishing a half marathon is something I hope every Fit Girl will experience. More importantly, the training you do is only a means to an end. The way your body changes is a mere side effect of you getting able to concur the world.

Running farther than imagined

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Superb sandwich with sprouts

Never underestimate a good sandwich! This one is packed with greens, tastes amazing and can be prepped in no more than two minutes! The hummus and sprouts provide a good source of protein which, together with the avocado, make sure this sandwich keeps you going for a while. I love adding sprouts to sandwiches and salads lately, they are so nutritious and are fresh and crunchy. Give them a try!  

Superb sandwich with sprouts


  • 2 slices of your favourite bread
  • 2 tablespoons of hummus
  • Small handful spinach
  • Some slices of cucumber
  • 1/2 avocado, coarsely mashed
  • 1/3 cup of alfalfa
  • 1/3 cup of red cabbage sprouts
  • Salt/pepper (optional)


Spread the hummus evenly over the two slices of bread. Top off the slices with the spinach, red cabbage sprouts, cucumber, avocado, alfalfa, salt and pepper. Put the other slice on top, slice them in half and there you have it!

 Hope you like this Superb sandwich with sprouts, Fit Girls! Let me know how your sandwich turned out and what your favorite sprouts are!


Use nature to become super fit

Meet outdoor enthusiasts Teun & Nick. After some adventurous years in the Marines they nowadays share their outdoor experience and coach others in their journey to better health, fitness and athletic performances, by using a super simple, practical and effective way of training in a natural environment. They will tell you all about their concept NatuurlijkSportief (in English: Naturally Sporty), their refreshing vision on movement and everything that has to do with outdoor activities and sports. You can follow them on Facebook, Instagram, and Twitter.


Hi there! We are Nick and Teun and together we represent NatuurlijkSportief. Our way of training aimes to inspires and encourage you to move outside. Use nature to become super fit! With our articles we hope to inspire you to integrate the outdoors in your personal fit journey.

We use everything we find in nature
Let’s get more specific and get to know our simple, free and functional way of moving. With NatuurlijkSportief we get people to move outdoors in nature without any rules, limits, restrictions, equipment, fixed training schemes or isolated exercises. We use everything we find in nature in order to improve all-round athletic performances and get as fit as possible. Imagine what you can do with trees, stones, hills and water. The possibilities are endless. Anyone can train this way, anywhere. All you need is natural environment and your best mood!
By making use of everything nature has to offer we make sure we challenge ourselves in different ways, so we keep diversity in trainings and develop our body as an integrated whole. We make use of an all-encompassing and comprehensive approach, whereby we focus on the essence of moving in daily life and the functionality and practicality of movements. Running faster, climbing higher, lifting heavier, throwing further, grabbing easier, pushing harder, pulling faster, swimming more efficient, in other words: getting better in everything you do.

With NatuurlijkSportief we try to retrieve the cheerful, carefree feeling everyone had as a youngster. Sport and movement shouldn’t be an obligation and it doesn’t have to be difficult, competitive, or stressful to achieve results. We were born movers and moving is natural, but as we’re getting older we become slower or even fall in a state of inactivity which is totally against our nature. That’s why we encourage you to get out there yourself! If you want to know more about training outdoors or need some inspiration, make sure you follow us. We will be blogging on a regular basis. Don’t hesitate to question us about everything that has to do with the outdoors. Already an outdoor Fit Girl? Tag your pictures with #NatuurlijkSportief!


Healthy raspberry oat muffins

Last week I created these amazing healthy raspberry oat muffins. They are super healthy and filled with nutrients! Fit girls Laura, Yola, Tiziana and Aranka tried them out and the entire bag was gone within a couple of minutes, haha!

I hope you like these too! You can conserve them in the fridge for 5 days, or freeze them and defrost overnight 🙂

I like to bring a muffin with me as a small snack, but they’re also great to bring to parties!

Ingredients (for about 12 muffins): IMG_7194

  • 8 tbs oats
  • 1 scoop vanilla whey
  • 4 tbs grated coconut
  • 2 tbs stevia powder
  • 0.5 tsp baking powder
  • 3 eggs
  • 3 eggwhites
  • glass of milk (+- 300cc)
  • 3 bananas
  • 150 grams frozen raspberries
  • Topping (optional): more raspberries, oat flakes

How to prepare your muffins:

  1. Mix all the ingredients together for 1-2 minutes
  2. Divide into a muffin tin, top with extra raspberries or oat flakes if you like
  3. Place in a pre-heated oven at 200C for 20 minutes

That’s it! It might seem like a lot of ingredients, but the recipe is super easy!

I really hope you give these a try! Let me know your feedback and follow me on Instagram (@fitgirlroos) for more recipes and fitspiration. I loove it when you tag me if you tried these muffins!


Personal training: awful and amazing at the same time!

These weeks have been a total rollercoaster of happy- and evil thoughts at the same time, since I’m starting to notice things I’m not so good at. It has been awful and amazing at the same time! My body starts to adapt to new movements and is seriously getting stronger.


Our second week with trainer Joe was scheduled for leg conditioning, and the few bootcamp courses I took over the years helped me out there. While I did my ‘frog jumps’ and lunges, Mr. Boyfriend carried a few extra kilos with him and noticed that his legs were totally undertrained. What is this thing with men always focussing on arms and chest during training? Isn’t it pretty obvious that the legs have to carry the rest of the body the entire day, and for that reason need to be superstrong? It might just be my history as a dancer, but for me strong legs have always been most important.


I felt tears coming up…
Anyway, I was pretty confident about my training until I got to pistol squats. 12 reps each leg was easy, but then my body just didn’t want to do anything anymore. I closed my eyes to focus on ‘just do that squat’, but I couldn’t get up because of fatigue. Joe and Mr. Boyfriend were standing next to me, telling me to ‘GO! GO!’ and all of a sudden I felt tears coming up. Of course I’m a cool chick that is definitely not crying in front of two tough guys, but it hit me: this whole personal training thing is going to be harder then I thought…

I was used to practice stuff my body already knew and I always did things I was good at, but this time I had to do something I actually had to work for. Yup, to me this personal training was becoming a mental training as well! Staying motivated and focused while it feels like I’m not being successful is hard, but it’s also the only way to become a better and stronger me.

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Healthy apple pie

What’s a warmer welcome than coming home to a the smell of a freshly baked apple pie? Apple pie is definitely in my top 3 of most delicious pies! Obviously, enjoying a large piece of apple pie with whipped cream is not so healthy. With my healthy version of apple pie you can treat yourself and eat healthy at the same time! The crust of this pie is made of oats, quinoa and water, so 100% clean! The filling is made of apples, honey and cinnamon. Cinnamon gives the pie a natural sweetness and a wonderful authentic flavour.


This is what you need for a healthy apple pie

  • 150 gram oats
  • 50 gram quinoa flakes
  • 2 tablespoons honey
  • 200 milliliter water
  • 3 Elstar apples (with peel)
  • 2 teaspoons cinnamon
  • pinch of salt
  • lemon juice

Springform pan: 20 cm

How to make it

  • Preheat the oven to 180 degrees. Cover the springform pan with bakingpaper and grease the edges with some coconut oil.
  • Mix the oats, quinoa flakes, salt and water in a bowl. Cover the bottom and sides of the springform pan with ¾ of the dough. Place the crust for 25 minutes in the oven.
  • Cut the apple into pieces and mix it in a bowl with lemon juice, cinnamon and honey.
  • When the crust is cooked you sprinkle 1 tablespoon of extra oats on top. The oats will absorb all the moisture of the apples.
  • Fill the crust with the apple mixture. After this you crumble it with the leftover dough (¼).
  • Put the pie in the oven for another 30 minutes.

Let it cool down and then…. Yummm.  Enjoy!


My quest to Global Ambassador Adidas by Stella McCartney

“It is beyond my wildest dreams to be able to collaborate on a global level with Adidas, the leading sports performance brand, and Stella McCartney, a pioneer to women’s fashion and style. I am honored to be a part of their family. Fitness is art, and together, our marriage of movement, performance, and fashion will create a new standard. The sky is the limit!” – Nicole Winhoffer

Being able to turn off the thinking mind
Fashion, fitness, dance, expression, and movement have been in my life since I was a little girl. Anything that ignited my imagination and curiosity lead me closer and closer to my art fitness fantasy. As a child, I was enrolled in art and painting classes aside from dance classes.  Art, music, dance, and theater quickly became my passion.  Engaging in these activities, I felt the most free: there were no rules, no right or wrong, just what I believed, what I felt, and what I wanted to express.  As I studied my favorite artists: Degas, Dali, Balanchine, Joseph Pilates, Des Cartes, Valentino, Helmut Newton – I learnt that these artists were driven by their imaginations.  They were able to turn off the thinking mind and connect to a higher level of consciousness through their art.  I found this same connection through movement, dance, fitness, and music.

In my teens, I began designing my own leotards and costumes for dance class.  I grew a passion for fashion and was always reading fashion mags to see the latest trends and what was fashionably fun.  I wanted the same feeling when I danced ! I wanted to stand out and also be able to wear something that represented my personality- not just something I was forced to buy in a store.

Adidas 4-1

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Shoulders & Abs Circuit: 3 exercises you can do at home!

Hi guys! We know a lot of you Fit Girls don’t go to a gym, but workout at home. That can be a bit challenging, but don’t worry! I’ve got three great exercises you can try at home, both working your arms and abs. All you need is a pair of dumbbells! And I’ll promise you… you’ll feel the burn!


Shoulders & abs circuit: 

  • A: Twist and raise: 20 x left, 20 x right 
  • B: Move the dumbbell: 20 x 
  • C: Overhead crunches: 20 x  

Do 3 rounds and feel the burn! 


abs shoulders 1abs shoulders 3

EXERCISE A: Twist and raise:

1. Hold a dumbbell at your right hip.

2. Twist and raise the dumbbell left and upwards. Keep your arms extended!

3. Slowly, lower the dumbbell back down. That’s one rep.

4. Extra challenge? Keep your feet of the ground!


abs shoulders 7abs shoulders 6


EXERCISE B: Move the dumbbell

1. Start in high plank position, contracting your core

2. Move a dumbbell (or water bottle) from the left side of the mat, to the right.

3. Move the dumbbell back to the left. That’s one rep.


abs shoulders 4 abs shoulders 5


EXERCISE C: Overhead crunches

1. Lying down on your mat, and bring your dumbbell all the way up. Contract your core.

2. Perform an explosive crunch and hold it for a second. Keep the dumbbell above your head, don’t let it hang!

3. Slowly come down. That’s one rep.

4. Extra challenge? Try full sit ups!

This quick circuit is very challenging! You’ll be done withing 10 minutes, training your core and shoulder muscles.

I hope these moves will give you some variety! Ofcourse they are perfectly suitable to perform in your gym as well. If you would like more exercise ideas and fitspiration, follow me on Instagram: I’m @fitgirlroos 🙂

We’d love to hear your feedback: leave a comment if you tried the circuit!

Free #FITGIRLCODE water bottle

You now get a free #FITGIRLCODE water bottle with every purchase over €50 in our webshop! More reasons to start drinking more water! 🙂 We also included our tips to change boring water into colorful, tasteful and healthy water full of vitamins!

I like big bottles and I cannot lie..

With every purchase over €50 in our webshop, you now get a free #FITGIRLCODE water bottle! YAY! You can buy one of our awesome hoodies for your BFFF and you will receive one waterbottle for free! Now you and your BFFF can shine and stay hydrated in the gym!

Water is good for you!

By adding fresh herbs, pieces of fruit or sliced vegetables, your water gets a surprisingly delicious taste and it looks nice too! We’re going to start with the most common one, lemon water. You’ve probably tasted this combination. Besides it being tasteful, there are three different reasons why we should drink this every day.

1. It’s a natural energizer! It hydrates and oxygenates the body so it feels revitalized and refreshed.
2. It’s cleansing. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and helps in detoxification.
3. Digestion. Not only will this killer combination relieve indigestion, it will also help flush you out.

 More ideas to spice up your water:

  • One of our favorites: water with lime and orange.
  • Add herbs to your water, like fresh mint or lemon grass.
  • By adding fresh cucumber your water gets a subtle,fresh and nice taste.
  • Add fresh cut ginger to your water. This gives it a somewhat more powerful and slightly spicy taste.
  • Add the juice from pickles into water. Kind of weird, but it actually tastes nice.
  • Add berries (blueberries, gojiberries) or pomegranate seeds, deliciously sweet.
  • Combine strawberries and kiwifruit, dangerously delicious!

Drink water in style

Ofcourse you want to carry around your water in style! Especially for you Fit Girls, we’ve created super stylish #FITGIRLCODE water bottles. From now on, drinking plenty of water will never be a burden!


Sexy sculpted arms with the Barbell Curl

Hello you pretty Fit Girls! Do you want strong and sexy arms instead of looking like Popey the sailor man? This article is all about sexy sculpted arms and today I’m highlighting the biceps. Check out my barbell curl exercise guide.

These barbell curls are definitely a GO if you want fit arms. Integrate the guidelines below into your routine and you’ll get more defined and toned biceps.

Every girl can do this exercise as long as you maintain the right body position. Follow these 4 steps and try to find the right weight for yourself. Try to lift more weight every 2 weeks to become stronger and fitter.

  1. Your starting position should be as followed: stand up and hold the barbell at a shoulder-width grip with your torso upright. Keep your elbows close to the torso and the palm of your hands should be facing forward.
    2. Hold the upper arms stationary (keep them in the same position) and start to curl the weights forward while contracting the biceps. You should only move your forearms and breathe out during this movement.
    3. Continue this movement until the barbell is at shoulder level. Try to hold the contracted position for just 1 second and squeeze the biceps hard.
    4. Slowly bring back the barbell from shoulder level to starting position (step 1). Breathe in during this step.

Repeat this for a, for you, suitable amount of repetitions and do 4 sets. I prefer to do 4 sets of 12 reps.

Artikel 2 - 25_01_2015 (tussen de tekst)

By changing the grip width you can train other muscles. There are several methods, but let’s discuss the 3 main grip options.

1. Regular grip: In this position you hold the barbell curl on a shoulder-width grip, just like described in the “CURL IT” section of this article.
2. Wide grip: In this position you hold the barbell with as wide of a comfortable underhand grip by taking the widest ridges of the bar. This way you put the focus on the inner portion of your biceps.
3. Close grip: When you grasp the most inner ridges of the bar your arms make a narrow grip and this way you emphasize the outer muscles of your biceps.

You’re ready to go, girls! Just give it a try and once you see and feel the results you are gonna love it. Keep me posted on your progress and I’ll see you in two weeks, same time – same place!

Live happily ever active,


16 things that happen when you get fit

Working out on a regular base has so many great benefits. We know this for a fact and this is probably why most of us Fit Girls started this journey, to unlock their personal code for a healthy lifestyle. I’m living and breathing my healthy life style, because I love the feeling of getting fitter and stronger.  I just never realized that the following things also happen when you get fit. Sounds familiar Fit Girls? 🙂


Like you can do your groceries all together and walk up the stairs to your front door without losing the strength in your arms. Which means it saves you time, but there is also the risk of buying more stuff, because you know, you are like Popeye now and you can lift up anything.

Back in the days, you would have hold on to the banisters for your dear life, while catching your breath climbing these stairs. But now you have a new level of energy and strength that has no limits. Which results in, you taking the stairs for FUN. KOEK, KOEK, but you can’t help yourself and it’s quicker than the elevator. So it becomes a challenge to every time you see stairs, run up and confirm you are still fit 😉

Sounds like a women’s dream. NOT, if you’re not rich and can’t buy yourself a new wardrobe, like every month, you can only choose between; re-introducing the baggy trend again or wearing your work-out gear since that’s the only thing left in your closet that fits and looks fierce on you 😉

Metabolism ROCKS! You can literally eat all day long and still feel you can have an all-you-can-eat-sushi-diner! So nowadays you almost need to take a whole shopping trolley full of food with you otherwise you end up eating everyone’s sandwiches or fainting, preferably in the arms of prince charming 😉 

5. YOU CRAVE FOR HEALTHY FOOD (and chocolate )
Somewhere along your fit journey, your mind gets reset and you only want to feed your body healthy food. OR you just know how many burpees you need when you do snack. And burpees SUCK, so you rather stick to healthy food. OR NOT and you have another strategy. Like if you eat something terrible, it won’t matter because you are hitting the gym anyway to burn those extra calories 😉

Living a healthy lifestyle comes with new recipes and lots of new ingredients you have never heard of in a million years, let alone know what they look like. So GOOGLE image is you new favorite weblink, otherwise you don’t know what you are buying in the groceries store.

Like people ask you for tips and tricks, and you are like… uhhmmm, I don’t know, I just go to the gym, and eat healthy and stuff. You don’t realize yet you are actually doing a amazing job! YEAH! HIGH FIVE! Spread the word! Fit Girls need to run the world!

One of the benefits of working out on a regular base, is that it helps you sleep better! It’s not like we don’t get tired of all those burpees, boxjumps and kettlebell swings, but working out also changes you mental state. This often results in you becoming a morning person officially… WHY?! TELL ME WHY?! The fact that we love our bed doesn’t need to change when we get fit…

Well this is a great development! Every since you focus on what your body really needs, besides chocolate and sushi, you listen to the signs of your body. Like when it needs nutrition and rest after a heavy work-out. Also, your mind is thankful for the time off while you are busting you ass off in the gym. It finally can have a moment for itself.

YEAH, it’s addictive! Endorphins make you super-duper HAPPY and your confidence is sexy as hell! You also turn into this Duracell bunny, that can’t stand still anymore, which drives people around you crazy. GIVE ME MORE OF THIS DRUG!

YEP! Enough said!

Like when people you normally train with post a pic of their workout on social media and you’re like: damn it, why wasn’t I there!? I would totally have rocked that work out. But you can’t hit the gym every day of the week…can you?13. YOUR FAVOURITE NEW ACTIVITY (besides working out) IS FONDLING YOUR OWN MUSCLES
Jep, this is actually happening. You start taking pictures of your muscles and fondling them every time you had a work-out. Like they grow overnight.. haha!

You always found yourself going through dirty work-out gear and need an extra washing machine to wash that pile of laundry away. There’s only one solution: BUY MORE WORK-OUT GEAR!

Damn it! This is actually a disappointment 🙁 ! You really need to work your ass off to see any result in the six-pack area. And you also need to have the right body type, since not every Fit Girl is blessed with these magical muscles on the outside. I guess there is only one solution to that:

This is mind-blowing! You probably dragged you butt to the gym every time you convinced yourself to work out instead of being a couch potato. But know you are unstoppable and became a Fit Girl!


How to make you beauty spa at home – PART 2

We all need a break from life sometimes, that’s why I shared some tips & tricks for creating your own beauty spa at home a few days ago. If you didn’t read PART 1 of this article yet, I suggest you do that first, because you have to enjoy the entire spa treatment 🙂

Your face… it needs my kisses

  • Wet your face with warm water and use a brush or washcloth to scrub your face with a face polisher or scrub. Don’t scrub too hard, just rub your face gently and don’t forget your neck, nose pads and a part of your chest/shoulders.
    Tip: Don’t have a face polisher? Use brown sugar to scrub your face. It’s a natural exfoliate that works for all skin types. Mix it up with 1 tablespoon of olive oil or coconut oil.
  • Clean your face with a hot-warm towel until the scrub is removed.
  • Make your own facial steamer with a bowl filled with HOT HOT water. You could put mint and/or lemons in the bowl or rose petals for nice fragrance. Don’t use any oil or soaps otherwise it will hurt your eyes. Put a towel over your head and hang your face above the bowl, close your eyes and control your breathing into a nice slow pace. Relax and let it steam for 10 minutes.
    Note: Your face should be very warm during this treatment, but not uncomfortably hot. Otherwise let the water cool down before you steam or don’t put the towel over your head.
  • Since your pores are open now from the facial steamer, this is the perfect time to pluck your eyebrows, remove any zits or pimples and wax your moustache 😉 To relax your face again after the waxing and plucking unwanted hair you can put ice cubes into a plastic bag, and gently rub it all over your face for a couple of minutes.
  • You are ready for a home made facial masks. Get some slices of cucumber and make sure you have a brush or cotton wool to spread the facial mask on your face and neck/part shoulders. These are my favorite homemade facial masks recipes:
  • Lemon facial mask
    This facial is both exfoliating and moisturizing. Mix up juice from one lemon with ¼ cup olive oil or sweet almond oil. Leave it on for 15 minutes. Rinse your face with a WARM washcloth or towel.
  • Banana facial mask
    Mash up a ripe banana, mix it up with ¼ cup of plain yogurt and 2 tablespoons of honey.
    Let it sit for 10 to 20 minutes. Your face will relax, get moisturized and because of the honey you’ll get a bit of a facelift. 😉 Wash your face with WARM water.
  • Avocado facial mask
    This facial mask is especially for women with dry skin. Mash up 1/2 of a very ripe/ soft avocado and stir it up with a 1/4 cup of honey. Apply to your skin and leave it on for 10 minutes. Rinse your face with a COOL washcloth.

To have the ultimate face treatment don’t forget to moisturize your face after your facial mask. You can do this with your day cream but preferably use oil. Use facial oil or almond oil. Coconut oil is good for  girls with a dry skin BUT it could lead to pimples since your pores get clogged up.

Make your body the sexiest outfit you own

  • For those lucky Fit Girls amongst us who have a bathtub you can start filling it up with hot-warm water and bath oils, beads, salts, bubbles. You can also add milk and oatmeal to your bath, because these have a moisturizing effect if you have a dry skin. Or add almond oil of coconut oil for a baby-soft skin.
  • Just lie in your bath like a mermaid, close your eyes and just dream away, for as long as the water is warm. You could also pour yourself a glass of wine and have a healthy snack. Whatever helps you relaxing!
  • If you don’t have a bath take a nice hot-warm shower. If you are able to sit in your shower you can pretend to stand under a waterfall with your eyes closed. Try it! It’s very relaxing and good for your imagination.
  • While you are in your bathtub or in the shower take the time to massage your sore muscles from your work outs. Tip: close the door of your bathroom so you will keep the heat in and create a home sauna / steam room.
  • Turn off your shower or get out of your bathtub to scrub your body with one of the following homemade scrubs:

    Chocolate body scrub
    Mix up 1 cup coconut oil with a 1/2 cup brown sugar and 1/4 cup with cocoa powder. Mix it well and scrub your body with a brush or washcloth. You will get a beautiful skin and smell like chocolate all day! YEAH!

  • Mango body scrub
    Mix 1/2 cup raw sugar with 2 or 3 tablespoons of coconut oil. Mix it well until the sugar gets mossy. Add 1/4 cup chopped soft mango pieces and add 3 or 4 drops of orange essential oil. Mash everything together. If you don’t get a sticky substance yet, you can add more sugar or coconut oil. This body scrub will give your skin nutrition and a fruity fragrance.
  • Oatmeal body scrub
    Especially for Fit Girls with a dry skin the oatmeal body scrub is prefect. Mix 1 cup brown sugar with 1 cup raw oatmeal and a 1 cup olive oil. Rub your skin with it and hit the shower. Your skin will feel like butter! Tip: When you scrub your body, do this in a circular motion, start at your feet and work your way up. The circular motion will activate your blood veins, which is good for the blood circulation in your body.

If you don’t like to scrub your skin with a body scrub, you can also try out DRY BODY BRUSHING 😀 Fit Girl Kiki explains all about this new treatment which is definitely worth trying. Read more : “Why dry body brushing is the bomb”.

Body 2

  • After you’ve washed off the body scrub or took a nice warm shower or bath if you treated yourself with a dry body brushing you can wash yourself with a body cream or oil. Use the towel to pat your skin dry instead of completely drying up your skin.
  • If you still have rough spots on your skin you can take a freshly cut lemon and rub it gently on the rough spots, like on your elbows and knees. The acid in the lemon will soften the rough spots on your skin. Try it to believe it!
  • After a body scrub, it’s time to use nourishing body lotion, body butter or a nice body oil. Take the time to cover your complete body. Put on your bathrobe and give the lotion time to absorb into your skin before you get dressed in your I-am-staying-in-and-hang-on-my-couch- pants-and-hoodie 😉

After a day in a beauty spa, besides feeling completely relaxed and balanced again, I also feel a bit “hangover”. Your mind is turned off, your body feels heavy and your skin glows. The best thing about a beauty spa day at home is that you can immediately crash on your couch or into your bed and RELAX. Pour yourself (another) glass of wine, put some (healthy) snacks on the table and watch a movie, read a book, listen to music or simply fall in a long deep sleep…

Make it a priority to enjoy some relaxing time every now and then. You can either enjoy your beauty spa alone or with your BFFF. Everyone deserves a moment of peace and quiet. It’s important to relax for mental clarity, reduce stress, giving your muscles time to recover, and to take care of yourself.

Hopefully all these tips and tricks inspired you create your own beauty spa at home! 😉 ENJOY!


Sometimes I find it hard to find inspiration on what to eat. What helps me is to plan my days in advance and prep my meals a day (or two) before. To help all of you Fit Girls around the world I created a menu #FITGIRLCODE style.

What I love about this menu, is that you can prep almost everything in advance. Also you can make larger amounts of it if you don’t mind eating the same thing for a couple of days. You’ll only need to make your dinner when you come home. Make sure you have enough containers to store your prepped food in.

Breakfast – Blueberry Muffins
For breakfast I’ll have the delicious easy healthy blueberry muffins. I love these muffins because they’re so easy to make. I usually bake a lot of these muffins and put them in the freezer. When I want to have a muffin (or two) for breakfast I take it out of the freezer the night before and let it defrost. I also like to combine these muffins with a smoothie or hot water with lemon.


What do you need:

  • 1,5 big bananas or 2 small ones
  • 1 egg
  • 1,5 cup of (uncooked) oatmeal
  • 2 teaspoons of cinnamon
  • 2 teaspoons of baking soda
  • A handful of blueberries

Tip: I also like to use raspberries instead of blueberries.
You can find the cooking instructions here.

Morning snack – beetroot smoothie
I don’t eat a morning snack every day, but when I have a busy or tiring day I often make a smoothie. This way I’m sure that I won’t feel the need to buy other unhealthy snacks. One of my favourite ones is this pretty pink beetroot smoothie by Fit Girl Lisa. Beetroot does not just make your smoothies look real Instagram-proof, no this veggie also improves your athletic performance! Worth the try, right?


What do you need:

  •  1 Beetroot (cooked)
  • 1 Ripe banana
  • 1 Scoop of vanilla protein powder
  • Water until you have the thickness you prefer

Blend it up! Easy as that right! Tip: you can either freeze the banana or the beetroot, for a nice cold variation. Enjoy!

Lunch – Cabbage salad with tuna or chicken
For lunch I’ll have the delicious tuna cabbage salad from In love with health. I tasted this salad for the first time when Fit Girl Anna made it this week at the #FITGIRLCODE HQ. I actually never liked cabbage salads, but this one is really nice!


What do you need:

  • 200 gr white cabbages
  • 100 gr red cabbage
  • 1 Spring onion
  • 150 gr tuna (you could also use chicken filet)
  • 2 tablespoons of quark
  • Salt, Pepper and garlic
  • 1 teaspoon Ketjap Manis
  • 1 tablespoon almonds

Tip: you can also add some cucumber and/or avocado to give the salad an extra fresh taste.

You can find the cooking instructions here.

Afternoon snack – healthy candy balls
For my afternoon snack I’ve chosen these healthy candy balls. They look pretty and taste delicious! What else do you need? The secret ingredients of these ‘power balls’ is maca. Wanna know why it’s so powerful? Lisa explains it in her article.


What you need:

  • 200 gram of dates
  • 50 gram of oatmeal
  • 50 gram of pumpkin pits
  • 50 gram of sunflower pits
  • 50 gram of raw cacao powder
  • 3 tablespoons of maca powder
  • grated coconut
  • 2 raspberries

You can find the cooking instructions here.

Dinner – autumn quinoa salad
For dinner I’ll make the beautiful autumn quinoa dish Fit Girl Annegeke made. Although it’s not autumn at the moment for us Dutchies , you can eat this salad all year round. If you have some leftovers from dinner, you can eat again it for lunch again. Yay!


What do you need:

  • 1.5  cup of quinoa
  • 1 caraflex cabbage (green cabbage works too)
  • 1 squash
  • 3 red onions
  • 1/4 cup of (salted) pecans
  • 1/4 cup of raisins
  • juice of 1/2 lime
  • 2 tbpns of olive oil
  • paprika powder
  • 1.5 tbsp sumac (optional but oh so good)
  • salt & pepper

Find the cooking instructions here.

Hopefully you’ll like this #FITGIRLCODE menu. Do you prep your food in advance? Please share your tips and tricks with us!



An Ode to Oats!

For me, there is nothing better than waking up to a warm bowl of oatmeal with fruits, nuts and seeds. Everybody seems to love it, because there are so many oat products and recipes. What’s so special about this grain? And why do I think this grain is the perfect breakfast choice? Let me explain!

A few years ago, when my eating habits were very bad, I had a hard time to choose what to eat for breakfast. Most of the time I didn’t eat breakfast or I ate unhealthy biscuits. I didn’t take the time to make myself a healthy and nutritious breakfast. When I just started my health journey I read the book ‘De Voedselzandloper’ by Kris Verburgh. It really inspired me to start eating a more nutritious breakfast.  Ever since I read that book I eat a healthy breakfast that includes oatmeal!

Oats are well known as a highly nutritious grain; it contains a lot of protein, carbohydrates and a high content of soluble dietary fiber. Soluble fiber attracts water and slows down the digestion, which makes you feel full for a longer time. Protein is a important building block in your body and it needs carbohydrates for energy, especially your brain. Glucose from carbohydrates is the fuel your brain uses to produce energy that moves and motivates you. Go healthy carbs!

My ultimate breakfast includes oatmeal with almond milk, a pinch of cinnamon and some nutmeg for an amazing taste. For a good dose of vitamins and minerals I add some fruit and for healthy fats I add nuts. A healthy breakfast like this does not just give you energy to start a new day, it also contributes to a nutritionally complete diet.

My favorite oatmeal breakfast



  • 50 grams oats
  • 250 ml almond milk
  • 1 grated apple
  • 20 grams raisins
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • Handful of blueberries, walnuts and some pomegranate seeds

Pour the almond milk in a saucepan and bring to boil. Add the oats, grated apple, raisins, cinnamon and nutmeg and cook over medium heat for about 5-10 minutes, stir a few times. Place the mixture in a bowl and add the blueberries, pomegranate seeds and walnuts. Enjoy!


Ever thought about just giving up? Quitting it all instead of only cutting the crap? Right, we’ve all been there and done that. Just in case it happens again I’ve listed the most 15 awesome and motivational quotes that will move you from #QUITGIRLCODE to #FITGIRLCODE. Read them, keep them in mind and let’s do one more rep!

1. “Nothing looks as good as healthy feels”

2. “Life has no remote, get up and change it yourself”

3. “You will never know your limites until you push yourself to them”

4. “You can’t stand out if you fit in”

5. “The body achieves what the mind believes”

6. “You don’t get the ass you want by sitting on it”

7. “I really regret doing my best..said no one ever”

8. “The fact that you are not where you want to be should be enough motivation”

9. “Excuses are for those who don’t want it bad enough”

10. “The hardest lift of all is lifting your butt of the couch”

11. “Either you win or you learn”

12. “Rule #1: Never be #2”

13. “Some hit the wall, some crush it”

14. “The most effective way to do it, is to do it”

15. “There is a way for getting to your dreams without falling asleep”

Feel free share your favorite quote with us! We like to know what it takes to keep our Fit Girls going. You can never have enough motivation so bring it on! 

Become a better runner and squat every day

With my stress fracture clearing up mid-November, I was eager to get back into the swing of things. However, us runners often rush back into things and expose ourselves to risks. So, in addition to increasing my monthly mileage in December, I wanted to strengthen my legs and try something new. Squats have always been a weakness of mine. My long legs make it hard for me to achieve good form, and I never really started squatting until my senior year of college, with our soccer strength and conditioning program. So my challenge for December was everyday squats.

To be totally transparent: there were three days during the month that I didn’t squat. There were two days in the middle of the month that I was sick, and couldn’t exercise at all, and there was one day around Christmas that I couldn’t fit them in. That being said, squatting 28/31 days isn’t bad. I wasn’t in the gym every day, though.

I mixed up my routine. I squatted in the gym on average 4 times a week–twice with heavy weights and low reps, and twice with moderately heavy weights for more reps. The other days I would balance it out with bodyweight squats, mobility squats, and/or squats with light weights, just focusing on form.

squat header

Here’s what week 2 of my squatting looked like:

Day 1: 3×10 goblet squats w/ 50 lb. DB; 3×12 squats w/ 95, 115, 125 lbs. (in rack)

Day 2: 3×5 squats w/ 115 lbs.

Day 3: 30 mobility squats

Day 4: 75 lightweight squats (both dumbbell and barbell squats)

Day 5: 15×85 lbs (2x); 10×95 lbs (2x), 5×115 lbs

Day 6: 75 bodyweight squats

Day 7: 10 mobility squats, 4×10 goblet squats w/40 lbs.

You can see how it’s easy to vary the routine. This keeps it manageable and challenging. For anyone that’s interested in trying, I recommend going about it in these steps:

  1. Determine what your one rep max is. Go into the gym with a friend who can spot you, and find out the most weight you can lift in one rep. This is your starting point.
  2. Create a plan; construct a schedule that details when you’ll lift heavy and when you’ll rest. It’s much easier to stick to it that way. Remember, rest doesn’t mean a day off–just focus on mobility and stick to bodyweight or light weights.
  3. Have fun! Seed how far you can come in one month. Do it with a friend. Challenge and encourage each other.
  4. At the end of the month, see how you feel and retest your one rep max.

For myself, I increased my one rep max by 20 lbs. It now sits at 155. I hope to get it to 175 soon, but I have been slacking on my squats this month! I also felt so much stronger as a runner. My hip mobility increased dramatically, and my legs felt amazing. It’s important to focus on recovery with this. Stretching and foam rolling every night will make it so much easier to squat the next day.

Go out, give it a shot, and tell me what you think!

Dancing towards a healthier you!

Do you ever get bored while running on the treadmill? Do you look at the group fitness room at your gym and see an awesome dance cardio class and think, “hmm, I wish I could do that!”  WELL YOU CAN! Dancing is a great way to burn a TON of calories while having an AWESOME TIME.

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Here are some health benefits of dancing that will make you shake your groove thang!

  1. Dancing improves your memory: WHAT! You mean dancing actually improves the way you remember things!? According to an article in Women’s Health Magazine, “Dancers can be sharper in the short term and less likely to succumb to brain diseases in the long run. A New England Journal of Medicine study of 11 physical activities found that dancing was the only one that lowered dementia risk by a whopping 76 percent.”
  2. Burn more calories: Depending on the intensity of the workout, you can burn up to 500-700 calories in a one-hour dance class! From ballroom dancing, Kerboomka, Zumba, and even Pound, there are SO many different options you can pick from.
  3. Experience a full body workout: Dancing is more than just a cardio based workout… it is a full body workout! Not only are you burning calories, but you are toning your abs, arms, and legs during the class! Some classes even offer lights weights to REALLY amp up your workout.
  4. Improve coordination: Have you ever heard of the saying “ Practice makes perfect?” The more you dance, the better you will be at it…. It is as simple as that. Don’t be discouraged if your first class seems impossibly hard or you start moving left when every one is moving right. Once you become accumstoed to the movments and the teacher, you will feel like the BEYONCE of the gym!
  5. CONFIDENCE: There are SO many studies that show that dancing improves confidence. Why? Your body releases feel- good enphoranes while you are dancing, making you feel better about yourself. Whats not to love about whipping your hair and booty pop to a great song. The dance floor is a great place to let loose and let go of stress, EVEN IF ITS JUST FOR AN HOUR!


I always tell my students that it doesn’t matter if you are a professional dancer or someone that has two left feet; you belong in class! I have danced my entire life and there is nothing in the world that feeds me like dance. I truly believe that EVERYONE SINGLE PERSON CAN DANCE. If you are scared to join a class, just grab a friend and try it! I promise you won’t regret it!

Jump on over to NikkiPebbles.com and check out some of my dance videos!  I hope to see you on the dance floor!