From Fit Girls to Burger Queens

Just last Friday, we finally managed to gather all of our busy Fit Girls into one place for some catching up time outside office hours. Since this is not a usual event, we decided to make it extra special and really go all out. So we put our red lipsticks on, did some squats, and headed out to Level Rotterdam.

On the menu? Some mouth-watering burgers, crunchy potato wedges, and red-beet & pomegranate cocktails. Yes, not very Fit Girl-ish but it was definitely worthy of a champion’s cheat meal 😉 and also proved to be the perfect formula to create some smiles and happy tummies. After all, Fit Girls who pig out together stay together, right?


The main takeaway of the night would definitely be how tech-savvy our team is. Once the burgers landed on the table and the cocktails reached our hands, it was only a matter of time before the Instagram feeds started clustering with pictures.



After such a nice evening filled with laughter and good company, we realized how lucky we are to have the opportunity to work side-by-side with a group of such positive, motivated and supportive women. But what we’re even more grateful for, is the support of the #FITGIRLCODE community online! YOU girls are what makes all of this possible, and for that we are forever grateful and more motivated than ever to bring to you exactly what you want.


But going back to the burger topic 😉 we did not forget about our foodies and hungry Fit Girls! We have gathered 3 original ways to make home-made burgers in a #FITGIRLCODE fashion.


These recipes will make sure to give you a happy tummy without having to leave the comfort of your home! They are delicious, very high in protein, and will undoubtedly “Wow” your guests!



{Recipe 1: Original Beef or Turkey Home-Made Burger}



{Recipe 2: Sesame Seed-Crusted Salmon Burger with Yoghurt Sauce}


 {Recipe 3Turkey and Oats Burger}

And of course, we never forget about our veggie monsters! Click here for some mouth-watering vegetarian burger recipes.


Hopefully these will satisfy your burger-craving and leave you rolling out of the door like we did last week!


With lots of love,



#FitGirlConfession: My past fear of carbs

You know that moment you finally stay true to your training and diet and you’re really strict? You get a sense of accomplishment when you start seeing results and feeling better.  I had that for more than a half year. The problem was, I was too strict that it became a lifestyle. I was stuck….

My past fear of carbs

The first of January 2012 I started living a carb-free diet and didn’t drink alcohol for 50 days. At the same time I had a training schedule of 3 visits to the gym every week. To control what I was eating, I had an application that counted my carbs. I was not allowed to have more than 20 grams a day, so I even had to count my carbs with vegetables. I started my day with a breakfast of eggs or vegetable soup, prepped my lunch, and had chicken/fish/meat with salad or veggies for dinner.

If the body doesn’t get carbs it will use the extra fat your body has stored, as energy. This state is called ketose.

This diet is not recommended to be followed for more than two weeks, and after this point you can start incorporating carbs into your diet again. I continued this for half a year. I felt so good losing weight and feeling that I was in contol, that I kept this diet up and aimed to make it a lifestyle. The problem is, one day your body fat percentage will get as low as an athlete’s, and then what do you do? I started eating more and more cheese and fatty meats to stop the fat loss. I had to eat at least two whole chicken breasts and big chunks of cheese (which I both love) to get my calories in combination with my sport schedule. But this could not last.

To follow the diet, I was not allowed to eat any kinds of fruit, yogurts, bread, pasta, rice and other sugars. I became sort of afraid of them! My mind began to see  them as instant fat makers. I also couldn’t buy anything from the grocery stores anymore because everything contained added sugars or other ingredients that could not be included in my diet. Can you imagine? All these basic foods that everyone ate — as supposed to — and I couldn’t. I couldn’t go anywhere. I couldn’t eat out anywhere. I even became afraid of going outside at a certain point.

Then came the moment when my family and friends started to notice I was getting really thin. There came a time when the scale pointed at 46KG and I looked like a 12 year-old boy with abs. This also made me a social outcast; I was afraid to go to my friends’ place, parties, dinners or even just to visit someone because of the social pressure to eat or drink. It was a scary, dark and lonely period in my life.

Pages: 1 2

The 5 Most Delicious Peanut Butter Recipes

There’s something about peanut butter… whether it’s smooth or crunchy, or whether it’s mixed in with a sweet dish or a savoury dish, it’s always delicious! As it’s so versatile, it makes the perfect ingredient for a tasty dish and it’s pretty good for you too. That’s why whenever I’m creating something new in the kitchen a jar of peanut butter is always at hand – I can always find an excuse to add a tablespoon or two!

Today I thought I’d share just five of my favourite healthy peanut butter recipes. From brilliant breakfasts, to luscious lunches, delightful dinners and saintly snacks… I’m covering it all in today’s blog!

Peanut butter banana oat smoothie

Anyone who follows me on Instagram will know I’ve got a bit of a love affair with smoothies, especially if they’ve got a dollop of peanut butter in! This tasty breakfast drink is a really healthy start to your day and helps fuels those all-important workouts!

Peanut butter smoothie

Serves: 1

What you need

  • 6 ounces milk (I use almond milk)
  • 8-13 three quarter-inch frozen banana slices (about 1 frozen medium/large banana)
  • 1 tablespoon peanut butter
  • ½ cup quick cooking oats

Find the cooking instructions here

Pages: 1 2 3 4 5

Give meditation a try

Newsflash: stress isn’t good for you. Luckily there are remedies to relieve some. Today I wanted to discuss one that might take a little more effort; meditation. However – you don’t have to roll out your yoga mat for it. You don’t have to sit still for hours. You do have to be patient and kind to yourself.

Basically meditating is tuning in with your body and mind, observing how you feel. Meditation can help reduce stress and anxiety, help with depression, and helps you to connect with your emotions and the here & now. Also it can boost thinking and creativity.

Before giving it a try I want to share my personal experience. To be honest, I haven’t really given it a fair chance. But lately I’m trying to balance a lot of different things and this can be a little stressful. So that’s why I started thinking about meditating. And started doing it more regularly – a few times a week, when I feel overwhelmed, I sit down and tune in for 5 minutes, and if it feels good, sometimes even longer. I noticed that it makes me feel more calm and in control, even when a million things happen at the same time.

So let’s give meditation a try:

Get comfortable. You can either sit down on a pillow on the floor or just sit in a chair, as long as you feel good. Sit tall, straighten your spine, close your eyes and breathe. Relax your face, try to release tension in your body. Let your thoughts come, observe them, and then try to let them go. Don’t panic as other, new thoughts flow in, accept them, and release. Focus on your breath. And just continue. That’s it.

Try to get comfortable with the uncomfortable; sitting still can feel like forever, all those thoughts flowing through your mind can get overwhelming and you might feel uneasy sometimes. But that’s part of the deal. It will get easier as you do it more often.

Don’t start with an hour (unless you feel like it of course) – 5 minutes will do (you can set a timer if you like). Notice how you felt before and how you feel after; you can even write this down and start a journal.

So give it a try and let me know if meditation works for you. Just remember; it doesn’t have to be perfect!

#FitGirlConfession – I had a binge eating disorder

Nowadays my relationship with food is a healthy one. Sometimes we fight, sometimes we laugh, but we always respect each other! A few years back, this relationship was not healthy at all, it was obsessive. I was so crazy about food, and all it did was make me feel bad about myself. Not a relationship you want to be in for the rest of your life.


I had a binge eating disorder. There, I said it! I don’t think this kind of eating disorder is the most well-known eating disorder out there, but it sure as hell is one. Whenever I felt sad or just bored, I’d gather my favorite food together, sat on the couch (or even in bed) and ate it. All of it. Sometimes at night, I’d snuck out of bed and raid the fridge. Hoping my roomies and later on my boyfriend wouldn’t hear me. And when I woke up, I felt so unbelievably guilty. So I wouldn’t eat until lunch, to compensate. And most of the time, in the evening it started all over again.

Listen to your body
I am not sure why and how I developed this relationship with food. But when I started seeing a therapist for it, I did understand it better though. My therapist explained to me that I had forgotten how to listen to my body. I misinterpreted the signals it gave me and always answered its questions and needs with food. Now I know that my body is not always telling me that it’s hungry. Sometimes it’s sleepy, needs affection or is just bored. Now that I know that, I can cope better with my cravings. It has been really, really hard to overcome this, but I am getting there. One step at a time.

Proud of myself
I did a lot of attempts to get to where I am now, had fallbacks, but never gave up! It’s still a bit painful for me to share these things about myself. But while writing this down I realize that I am actually really proud of what I have already accomplished. I still think a lot about food, but in a healthy way. And even though I have to drag myself to the gym sometimes, I go there at least three times a week! That’s pretty fucking awesome right?

So, no matter what your obstacle or problem might be, I promise you that it feels great to make the first step in the right direction. If you really set your mind to it, you’ll get wherever you want to be eventually. I speak from experience!


Tips for a healthy relationship with food

  • Eat on fixed times. Often when you develope something like an eating disorder, your mind and your body are out of balance. You need to recognize when you are hungry and when you have had enough. Eating on fixed times every day really helps to reboot your system. After a few weeks your body will naturally tell you what it needs, but you have to listen closely. The answer is not always food!
  • Distraction. If you feel a binge coming on, look for distraction. Take a warm bath, go out for a walk or call your best friend and tell her what`s going on. If you still feel hungry after doing that, grab an apple. If that doesn’t satisfy you, you’re not hungry. There might something else you gotta do. Again, listen to your body.
  • Make sure you always carry a snack with you. To prevent you from giving into a binge you should always bring healthy snacks with you. If you feel you are hungry and you have to wait too long for your next meal, the risk is bigger that you’ll overeat.
  • Plan your meals ahead. If you think wisely about what you are going to eat the next day, you`ll make better food decisions. You’ll have plenty of time to prepare healthy meals and snacks. Eating healthy doesn’t  mean less tasty. The internet is filled with nice and healthy recipes.  Dive into it and I`m sure you’ll amaze yourself and others with your culinary creations.

Make a stance
Being able to reach out on a topic like this to such a strong, positive and supportive community as #FITGIRLCODE, I encourage all the Fit Girls to make a stance and support a cause like this one. By just talking to a friend in need, reaching out to a family member, or sharing your supports online to other people going through this, you could communicate an immense amount of courage to someone, or to thousands.

Orthorexia: when healthy becomes unhealthy

A while ago a popular blogger quit being vegan for health reasons, which quite shocked the online community. She was not concerned about gaining weight; her focus was on healthy eating so obsessively that she restricted her diet to the point of her getting malnourished. In her words, she told ABC News: “I would just stand in front of the refrigerator for 20 minutes totally panicking that I wasn’t going to be eating the right thing for my body. I was a slave to food.”

There’s a dangerous trend arising – living too healthy. You might have heard about it; this unhealthy obsession with healthy living is called ‘orthorexia’. This might shock some people, because isn’t healthy living healthy? Indeed living too healthy can be dangerous too, not just for your body, but especially for your mind.

Balance is key in a healthy lifestyle. That means taking rest days, having cheat days; not freaking out when you have no time exercise for a week, or eat ‘unhealthy’ for some days. There is a fine line between living healthy and living too healthy. It basically means listening to your body.

So what if you hate working out? Should you quit trying? Or what if you hate veggies and rather just eat chocolate ice cream all day? Of course you should exercise and eat healthy, but don’t overdo it. Being healthy also means healthy from the inside out. It is not just about six pack abs, popping biceps or making sure you get all your nutrients for the day.

Stay on the couch when you’re feeling sick or your body is aching – but do lace up those running shoes when you’re in the ‘ugh I don’t want to work out’-mood. Eat chocolate when it’s that time of the month. And don’t feel bad about it.

If you feel anxiety or panic when you have to do something out of your comfort zone regarding your ideas of ‘healthy living’, you should be aware, and maybe even warn someone. Living too healthy is not only dangerous for your body because you could get malnourished, but it is also dangerous for your mind as it can make you feel isolated and depressed.

Being a Fit Girl is not about exercising hours a day or just eating veggies. It’s about becoming the best version of yourself the healthy way; it’s about loving yourself

A day at the #FITGIRLCODE HQ – PART 2

What’s working at #FITGIRLCODE HQ like? A few days ago we already gave you a peek into the daily activities of some of the girl bosses working at our office. Today this tour continues! Our team is expanding rapidly so there was not enough room in one article to introduce you to everyone. Discover what else we do besides eating a total amount 35 avocados per week and harassing the only guy that works at our office 😉

Shelley – Brand Relations Manager
“I’ve been with #FITGIRLCODE from the very start and saw it grow from zero to more than 100.000 unique visitors on the blog per month, which is incredible! I love being part of this amazing team and am always looking forward to being at the office. However, hosting a blog costs money, and since money doesn’t grow on trees (if anyone does have such a tree, please send over some seeds!) I try to earn us some by collaborating with other companies and provide you with awesome giveaways and reviews. For example, we’ve been shooting some pretty awesome videos a few weeks ago with Fit Girl Anne. It was such a cool day, especially because I got to taste all the food 😀 I can’t wait to hear what you think about the result. If you ever want to learn more about our experiences with a product or brand, let us know and I’ll try to fix a review for you! :)”


Nathalie – Content Specialist 
“If I have to pick one memorable moment from the past weeks or the upcoming weeks it’s when I had to take over the webshop for a couple of weeks. Danique was on holiday and so she was not able to do the shop. It was nervewrecking, stressful and new. But now, I feel really proud that I did it! Normally, I’m working on my influencer list which means I’m looking for influential people in the health sector on Instagram, blogs, YouTube etc. and I’m trying to get in contact with them. Furthermore, I’m writing a lot of creative texts for the #FITGIRLCODE or Jogha website. Therefore, I can honestly say that everyday is an adventure at #FITGIRLCODE HQ.”


Ruta – Online Marketing Trainee
“I have started to work at #FITGIRLCODE not that long ago, but it already feels like it’s been ages. I have already had experience with creating and managing social media accounts, modifying website content and very recently I had a hands on experience on affiliate marketing. Surprisingly, I have also been into numbers a lot, hence my passionate love for google analytics and ad campaigns. Lately I have come up with an idea to motivate the bloggers and show how great they are by creating “Articles of the Month”, which indicates the best readership having articles and their authors. It is hard to choose my favourite moment from the past weeks, but I guess it’s a tie between hearing loud neighbouring office parties and our personalities’ madness trying to blend in together and making a completely awesome mix. I enjoy it how cosy it is here and I wish everyone would have that at their workplace!”


Kim – Art Direction
“A year ago I decided to follow my passion and work as a creative freelancer. It was no coincidence that#FITGIRLCODE and I crossed each others path. The drive of Aranka’s ambition (owning the galaxy while riding an unicorn) was so contagiously that I immediately knew I wanted to be part of the team as well. From the beginning on I created a base of the brand identity of #FITGIRLCODE and I also designed the merchandise that is sold in the webshop. What I really love about our team is that we consist out of hard working and dedicated woman with a shared passion, and that is to make #FITGIRLCODE successful day in and day out. Next to working on a lot of projects for #FITGIRLCODE, I was also very fortunate to design the ‘lookbook’ and webshop of Jogha which gave me so much confidence in myself as a designer. I am very grateful to be part of the #FITGIRLCODE crew, working on awesome projects (the biggest one is yet to come…;)) and having the opportunity and freedom to develop myself as a better Art Director and Designer.”


Smilla – Social Media and Online Marketing Intern
“Being the Social Media and Online Marketing Intern, I have full exposure to all the work that is put behind all these playful and pretty images that we share on our many social networks. From scheduling posts and finding girls who share our vision, to motivating the Fit Girls to be my pretty models. Taking care of being constantly lovely both offline and online requires my full-time attention! You might not think so, but the life of collecting photogenic Fit Girl food and making attention grabbing selfies is a hard one (Okay, I’ll admit I really enjoy this stuff 😉 ) But most of all, my favorite part about this job is the constant need to be up to date! I absolutely love keeping up with online trends for most topics, and it just so happens that it is a characteristic that helps me a lot on this job.”


Are you an ambitious Fit Girl who wants to be part of our awesome crew? Send an e-mail to and tell us how the #FITGIRLCODE community can benefit from your super power.

We are especially looking for:

  • Talented graphic designer intern/trainee

  • Allround marketing communication intern/trainee

Healthy French Toast

Sometimes simplicity can be soooo delicious! I decided to make some old-fashioned French toast (as we dutchies call it: ‘wentelteefjes’). As you may know I am not in favor of eating bread, but every now and then sourdough bread is fine. I try to limit this to a maximum of two times a week. An egg white, unsweetened almond milk, cinnamon and a slice of sourdough bread is everything you need for healthy French toast.


This is what you need (1 person)

  • 2 slices sourdough bread
  • 1 egg white
  • 50 milliliter almond milk
  • 1 teaspoon cinnamon
  • 1 teaspoon coconut oil

To garnish: blueberries/ blackberries/ strawberries/ raspberries/ honey

How you make it

Mix in a tall dinner plate: egg white, almond milk and cinnamon. Mix well together with a fork. Place the bread slices in the egg mixture, make sure both sides absorb all the moist. The slices bread have to suck up all the egg mixture.

Heat the coconut oil in a frying pan. Fry the soaked slices bread on both sides till they color golden brown. Put the French toast on a plate. Finish with some berries of your choice and/ or some honey. Enjoy!

If you would like to read even more delicious and healthy recipes be be sure to follow me on my BlogFacebook and Instagram!

3 more days of free #FITGIRLCODE goodies!

Our 7 days of #fitgirlfever is almost half way through! We are so happy to see you guys be so active and enjoying our fever week. You still got some time left, so go ahead and check out the options you have!

 3 more days of free #FITGIRLCODE goodies












Picture by @fitgirlwen




Picture by @lottadenktbreed



Picture by @annageertje_fgc

You have 3 more days to get your free #FITGIRLCODE goodies by ordering for 60 euros or more from our webshop.

Free shipping
If you wish to receive free shipping you should order over 75 EUR in the Netherlands, Belgium, Germany and Luxembourg and over 150 EUR ordering internationally. Also, take into account, that if by any chance we run out of certain goodies for that day, either way you will receive a #FITGIRLCODE bag made just for YOU!

Also, keep in mind that due to a large amount of orders we might face a slight delivery delay, however we will make sure that your order will reach you as soon as possible!

For more information click here.


#IHadNoIdea – National Eating Disorder Awareness Week

This week is National Eating Disorder Awareness week (#NEDAwareness Week). This means that for a whole week, people of all races, genders, sexuality and sizes will be supported both online and offline to step out of their comfort zone and make a stance to this struggle. The goal is to put a spotlight on the matter and to educate the public in the hopes of improving early prevention. 


The National Eating Disorders Association (NEDA) is an American non-profit organization devoted to preventing eating disorders, providing treatment, and increasing the  understanding. By increasing awareness, NEDA can encourage early detection and intervention, and raise the chances of full recovery.

Every year, during the last week of February, they launch an awareness campaign to spread the word. This year’s social media theme is #IHadNoIdea, and it is focused on the importance of early intervention and recognizing that each person undergoes his or her own personal experience and copes their own way. The social media campaign aims at promoting awareness for those who suffer from or have suffered from an eating disorder. This has created a movement that really stresses the importance of spotting early signs and symptoms, which is essential for preventing what could be a terminal result.

This movement is also so much more 
After scrolling through thousands of pictures featuring this year’s hashtag, I could see that this movement is to tell the girls who have gone through an eating disorder or who suffer from one that they are not alone. And the importance of this message goes beyond understanding. We are constantly so aware of our looks and body image that it seems that we have allowed for this obsession to be OK. Even though I have not suffered from an eating disorder, I have let myself fall into this whirlwind that society created and allowed my head to both treat and criticize my body in ways that could destroy anyone.

It took me a lot of thinking and understanding to finally see that I need to love myself. Lately I have been feeling happy, healthy, loved, and surrounded by people who just push me in positive directions. If I re-read this last sentence, I cannot come up with a logical reason as to why I should bring myself down.

Make a stance
Being able to reach out on a topic like this to such a strong, positive and supportive community as #FITGIRLCODE, I encourage all the Fit Girls to make a stance and support a cause like this one. By just talking to a friend in need, reaching out to a family member, or sharing your supports online to other people going through this, you could communicate an immense amount of courage to someone, or to thousands.

Through the course of this week, we will be posting articles of personal journeys named #FitGirlConfessions. Keep updated and show your support as these girls open up to something they never thought they would talk about so publicly.

A day at the #FITGIRLCODE HQ – PART 1

What’s working at #FITGIRLCODE HQ like? It’s way more than just writing interesting blogs and doing photoshoots in awesome workout clothes. It’s part of the job, yes that’s right, but running a successful community involves other noteworthy stuff as well. Wanna know what a typical day at the office looks like? I asked all the girl bosses at our office to give you sneak peek into their daily activities. 

“Never a dull week for me at #FITGIRLCODE HQ. Even though I’m living my own dream, sometimes I wish that God wasn’t such an achiever, building the whole world in just 7 days! 9 days would have been fine by me as well 😉 Anyway, last week pretty eventful too! Monday me and Shelley (our brand relations manager) went to Fashiolista (our media agency) to seal the deal on some real awesome collaborations. When I arrived back at the office, I found a huge envelop on my desk from Thailand. It could be just one thing: fabrics of the new Jogha spring collection. Yay! The fabrics and design turned out awesome! Of course I want my new collection to be perfect, so together with my designer I reviewed all the pieces and emailed the people in Thailand my feedback. As soon as I finished this e-mail, I opened a file I have been working on like a mad woman, called: the #FITGIRLCODE business plan. Since it’s our mission to make the world a happier & healthier place, we gotta have a plan. A good solid plan. For now, everything is still top secret, but I can assure you: great things are about to happen!”


Laura – Chief Production Manager
“I get to do a lot of stuff when working on #FITGIRLCODE and Jogha and I love every single part of it. But what I really enjoy doing is making videos and last month we made a LOT of videos. I have already worked on a lot of exercise videos and last month we had quite the challenge because it was going to be the first time we were shooting a video recipe. Fit Girl Anne got in the kitchen and created some amazing and delicious recipes. What most people don’t know is that shooting food is one of the hardest things to do because you have to do your best to make everything look as tasty as possible. I am proud to say that Anne, our cameraman and of course me 🙂 did an amazing job. We’re so happy with the results, check it out for yourselves.”


Anna – Lead Editor & Press Relations Manager
“At #FITGIRLCODE I get to do something I really like, which is writing. Whether it’s a press release, an interview or an article, I write it. Besides that I also think about the content we post on our blog. What are trending topics at the moment and which one of our bloggers could write about it? For example, if we find a real cool article on Huffingtonpost related to mindfulness I know who forward it to. By now, I know what our bloggers are passionated about and what their super powers are. Besides editing I also manage our press relations. Last week me and Aranka went to Cosmopolitan HQ to brainstorm about a new cool project we’re gonna do. Also, when magazines or newspapers contact me for high res images I make sure they get those as soon as possible. Friday for example, Metro Mode called me for high resolution images of the Jogha collection. Check out the awesome article they made. Such a compliment for a new sports brand like Jogha to get featured among all the ‘big boys’.”


Danique – e-Commerce Manager
“After a superduper busy December, January and February tend to be a little less stressful in the online retail landscape. So instead of only packing and shipping orders for our customers, it leaves more room to think about a new year and thus a new strategy, new product development and for evaluating our customers’ experiences. My main goal now is to improve the webshop for the good; so that is basically the most important thing I’m working on these days. This all does sound very serious (and most of the times it is), so a little (or you can say a lot) of excitement was very welcome on a random Tuesday morning upon which my colleague Anna called me to say that a M.A.J.O.R. magazine would love to use some of our clothing for a photoshoot, and oh, if we could make sure that the apparel would be delivered the next day on the other side of the world?! For a couple of minutes I did a crazy dance through my living room and hurried the hell up to get to our warehouse to fix it. Without going in too much technical details, this involved a lot of communication with our parcel carrier and preparing documents for Customs. But oh well, it seems like we’re going to be perfectly on time so fingers crossed!”


Shirley – Graphic Designer Trainee
“It has been pretty challenging to start working full time as a graphic designer and having little to non-previous experience. I found it especially challenging to understand the logic behind the Adobe programs and doing what a graphic designer is expected to do. Fit Girl Kim has helped me incredibly much and by trying things out I managed to learn a lot. I am very proud of the progress I made and the fun projects I was part of at FITGIRLCODE HQ. On a daily basis, I help creating banners for the websites and our online campaigns. I also edit pictures, design what is printed on the #FITGIRLCODE collection, design presentations and our newsletters and many other things. One of the most exiting moments for me is when I go on Instagram and I see girls around the globe wearing a shirt or a sweater with my design on it. It is greatly rewarding and motivating to see that the community likes my work!  Lastly, I am the happiest person to have done my internship related to design, I discovered something I am passionate about and that I could spend days doing. Indeed, it definitely has made me a happier person to find something I love doing!”


There was not enough room in this article to introduce all the awesome chicks working at our office, so you’d better stay tuned for part 2!

Anne’s Kitchen Stories on Video: Broad Bean Salad

Broad Bean Salad with Chickpea and Beetroot Sprouts

I love bean salads! They are so easy to make and delicious, plus they keep you going for a long time. The combination of broad beans, feta and mint is a classic and is just amazing. The chickpea sprouts add extra protein and the beetroot sprouts brighten up the dish. It’s perfect for lunch on the go and works really well as a side dish too. Oh, and I can only dream of summer BBQs with salads like these… Go ahead and watch the first #FITGIRLCODE video recipe!


  • 2 cups of broad beans (frozen, also known as fava beans)
  • 1 cup of feta
  • 1 handful of fresh mint
  • 1 cup of chickpea sprouts
  • ½ cup of beetroot sprouts
  • finely grated zest and juice of 1 lemon
  • 2 tablespoons of extra virgin olive oil
  • sea salt
  • sumac (optional spice)


Blanch broad beans in saucepan of lightly salted boiling water for about 2 mins. Drain, then plunge into bowl of iced water to cool. Pop the skins off the beans and place in serving bowl. In another saucepan, cook the chickpea sprouts for 5 minutes with a bit of olive oil. Add the sprouted chickpeas and beetroot sprouts to the beans and start making the dressing. Mix lemon juice, olive oil, salt, and sumac in jug. Whisk and mix the dressing with the beans and sprouts. Crumble the feta over top of salad and scatter with mint. Enjoy!

Chiming into the Kale Craze

Review of The Rawlicious Food Co.’s Kale Chips

Just a little over a week ago, the answer to our prayers appeared*. Every Fit Girl’s dream of eating chips guilt-free came true when The Rawlicious Food Co. introduced their Kale Chips -that do not just taste like green leafs- to the Netherlands. Now Available at your nearest Albert Heijn store, these snacks are about to create some turmoil in healthy people’s worlds, and we’re all about to join the almighty kale craze.

*OK, I might’ve exaggerated that bit, but this Fit Girl is happy anytime she can find a replacement to her favorite junk snacks 😉

In order to remain tasty without losing all of its vital nutrients, these handmade crunchy snacks go through a dehydration process done at under 40ºC. This ensures the chips to remain a raw food and keeps their original nutritional values intact. The flavor range includes four naturally seasoned tastes: “Oh So Cheesy”, “Double Pepper Twist”, “Indian Spice Twist” and “Thai Chilli Twist”.


Despite having become such an in vegetable of the moment, we should not let our inner hipster turn us against its mainstream success. Personally, I never really got attached to the kale trend in green smoothies or salads, but I must admit that eating them in this new way brings a certain excitement to this vegetable in addition to being so beneficial to our health:

•Per calorie, kale contains: + iron than beef, + calcium than milk and + vitamin C than spinach

•It is low in calories, high in fiber, and has zero fats

•It contains lots of vitamins A, C & E, potassium, folic acid & antioxidants

•Good for: eyes, skin and bones

•Helps lower cholesterol

•Reduces the risk of heart disease and cancers

A few months ago, Fit Girl Bella posted her recipe to home-made kale chips. I think I would always recommend to go for the home recipes rather than ready-made products, but not all of us have the time to cook every single thing we put into our bodies! Luckily, the company supplying us with this alternative really has a strong focus on providing a very transparent and healthy raw food product line. And let’s face it, a pack of these will always beat our traditional fried potato chips. But during the whole time of me writing this, I’ve just had one thought running though my mind… Any Fit Girl out there with a good dip recipe that would go with these exotic flavors??

3 reasons why a sport and foodlog helps you to achieve your goals

It seems like everywhere you go, gyms try to seduce you with their ads and their superdeals. Collegues suddenly celebrate their birthdays with homemade oat cookies and even your lazy ex boyfriend is posting a workout selfie. Yup, it’s that time of the year again. Everybody is trying to get into shape before summer.

Gaining a few pounds in the winter can happen to anyone, but we rather want to get rid of this wintercoat before summer shows up. If you want a summer body, working out is a must. However, don’t forget to eat healthy, it’s part of the deal. You can squat until you’re passed out, but if you don’t say bye to Ben & Jerry not much is going to change.

If your intention is to eat healthier and to work out, we suggest to keep a sport and foodlog. With this, we don’t mean that you have to count your calorie intake obsessively. No. But keep in mind how much you exercise and what you eat. It’s a useful tool in order to create your sexy summer body. That’s why we’ve summarized a couple of reasons on why should you make use of a sport and foodlog.

Avoid dissapointment

If you keep track of your daily food intake, you will become more conscious about your nutrition. You might think that that small piece of cheese and the leftovers from your pan don’t matter. But if you sum up all those little bites, you’ll eat a whole extra meal every day. If you don’t realise this, this will only get you frustrated.

Get to know your body

Do you suddenly notice you make a lot of progress? Or do you feel like you’re not achieving anything at all? Check your diary what could be the case. Did you eat something different the last couple of weeks or did you work out more? If you get to know your body and on what it reacts positively or negatively, you can adjust your workouts and food.

Honesty is the best policy

If you decide to use a sport and foodlog, be honest to yourself (and your trainer). Although it wasn’t a fantastic day and you cheated with some chocolate and wine, do fill out everything you ate. If you did not reach your goal at the end of the week or month, you know what the issue was (it has to be a realistic goal though). Only if you’re honest in keeping up with your food and working out schedule, it can help you to realise your goals.

Don’t be afraid. You don’t have to keep track of your sport and foodlog for your entire life. If you integrated working out and a healthy diet, your sport and food log will become self-evident.

Personally, we believe that My Fitness Pal is a great way to keep track of daily food intake. The app has an endless database with food and if your brand or product isn’t there, you can scan your barcode. A couple of girls from the #FITGIRLCODE crew also created their sport and foodlog. Take a look at their sport and foodlogs and be inspired! Don’t forget that every body is different and that your body may have different needs when it comes to working out and food.

How To Make a Healthy Dutch Kapsalon

Kapsalon (as we dutchies know) is one of the most fattest fast food meals in Holland. It contains about 1800 calories per portion! Quite shocking if you ask me. Keep that in mind when you end up hungry in a snack bar after a night out.

Luckily I invented a healthier (In Love With Health proof) Kapsalon! Instead of potato fries, I make fries of
kohlrabi because this root vegetable relieves stomach and intestinal complaints and it’s packed with
vitamins B, C and E, iron, potassium and calcium. Besides that, it’s rich in fibre and thus keeps
the blood sugar level low. It also stimulates the kidneys, whereby waste materials will be removed

Add some skinny chicken shawarma, lettuce, and home made garlic sauce made of yoghurt and voila,
there is your healthy ‘kapsalon’. Enjoy!


This is what you need (1 person)

  •   125 gram chicken strips
  • 1 paprika
  • 1 tablespoon shawarma herbs
  • 100 gram iceberg lettuce
  • 250 gram precut kohlrabi
  • garlic powder
  • 150 gram goat yoghurt (or normal yoghurt)
  • 1 clove of garlic
  • 1 tablespoon chives
  • salt and pepper

How to make it

Preheat the oven to 200 degrees. Cover a baking tray with baking paper and sprinkle the kohlrabi
fries with some salt, pepper and garlic powder. Bake for 45 minutes until crispy. Note: toss the fries
every now and then.

Heat a pan with coconut or olive oil and bake the chicken strips. Cut the paprika in small pieces
and add them to the chicken after 5 minutes along with the shawarma herbs and ½ teaspoon salt.

Lastly, chop the garlic and mix it together with the yoghurt, pepper, salt and chives.
Now all the components are ready and you can start to build your ‘kapsalon’.  As it should: first
the fries, after that the chicken shawarma, on top of that the shredded lettuce and finish it with
some garlic sauce. Yummmm

Receive a free goodie every day!

Seize the day!

The 7 Days of #FITGIRLFEVER is here

 especially for YOU!

Starting today, you will get the unique opportunity to experience #FITGIRLCODE to the fullest. The entire week up until Sunday (01.03) ordering for 60 EUR or more from the #FITGIRLCODE web shop you will receive a goodie for FREE!!! Winter is not yet over and we are still suffering from wind, snow and cold weather. Now is the time to protect yourself and level up your looks. Every day you will get the chance to receive a different goodie from our web shop worth 15 to 18 euros! The promotion finishes daily at 23:59 CET. So don’t let that chance pass you by and use this opportunity to boost your closet!

Here are the goodies that you can receive for each day of the week:

  DSC_2406Kopie kopieMonday: Free Beanie (Black & White)

Well this would wrap up perfectly in this chilly weather..! Sweaters and beanies is the way to go when it’s drizzling, snowing or raining outside and when your hair gets way too messy once you step outside into the madness. Wearing this hat, you can easily say Beanie There, Done That every time you completed a killer workout!



Tote Original ZWART fotoshoot

 Tuesday: Free Original Bag (Black)

It is the all-time classic and our own personal Audrey Hepburn of the bags. It almost sums up what Fit Girls stand for and what we all wish to achieve in life. If you agree, then show it to the world by joining our 7 days of Fit Girl Fever on Tuesday! The bag is also made from a strong fabric so that it would be possible to carry more with you. It is also made out of 100% organic cotton, which means it didn’t do any harm to the environment. Furthermore, the ink on the bag is on the basis of (honest) soy-oil.



waterbottle header fitgirlcode

Wednesday: Free Water Bottle

If you are always struggling with the amount of water you should drink and you’re looking for a fabulous accessory to bring to work you should totally consider tuning in for 7 Days of Fit Girl Fever on Wednesday and receiving this amazing water bottle which not only can fit fruits and berries but also can make a good accessory for an Instagram post or your work desk.



OLYMPUS DIGITAL CAMERAThursday: Free Mermaid Bag (White)

Everybody wants to be a mermaid. Carefree, mesmerising and Queen of the Seas. By having The Mermaid bag, you would at least be one step closer to becoming one! The bag is also made from a strong fabric so that it would be possible to carry more with you. It is also made out of 100% organic cotton, which means it didn’t do any harm to the environment. Furthermore, the ink on the bag is on the basis of (honest) soy-oil.



Tote Craver ZWART

Friday: Free Craver Bag (Black)

We all crave for food, however this craver bag completely motivates you to opt for a Victoria’s Secret Model rather than a bar of chocolate. The Craver bag is suitable for any kind of appetite! The bag is also made from a strong fabric so that it would be possible to carry more with you. It is also made out of 100% organic cotton, which means it didn’t do any harm to the environment. Furthermore, the ink on the bag is on the basis of (honest) soy-oil.




10919402_917667331577114_52752468013493225_oSaturday: Free Water Bottle

If you absolutely love those #FITGIRLCODE water bottles and you so happen to miss Wednesday’s order, fear not! You can still do so on Saturday and get your exclusive water bottle. It can be used universally, however suggested to be seen more at the gyms. 😉




    Tote Badass WIT fotoshoot nieuwSunday: Free Badass Bag (White)

Pizza is everybody’s friend and you can never go wrong with it! The Badass bag couldn’t care less for opinions and is meant for ladies that would always choose a pizza rather than knowing what those haters think! The bag is also made from a strong fabric so that it would be possible to carry more with you. It is also made out of 100% organic cotton, which means it didn’t do any harm to the environment. Furthermore, the ink on the bag is on the basis of (honest) soy-oil.



Free Shipping!
In addition, in order to receive free shipping you should order over 75 EUR in the Netherlands, Belgium, Germany and Luxembourg and over 150 EUR ordering internationally. Also, take into account, that if by any chance we run out of certain goodies for that day, either way you will receive a #FITGIRLCODE bag made just for YOU!

Also, keep in mind that due to a large amount of orders we might face a slight delivery delay, however we will make sure that your order will reach you as soon as possible!

#FITGIRLCODE clothes are made of organic cotton and the working conditions in the making of clothing are guaranteed to meet the standards.


Alle artikelen van Laura

My 30 days of yoga – the review

A busy job, just moved in together, decided to be my own boss…I had so much going on in my life. The thought of me going to the gym would literally make me sick. So on the 12th of January I decided to get it together and do something that was good for me, physically and mentally: Yoga!

My 30 days of yoga – the review

Fitness bores me beyond believe and running is a no go with that awful knee of mine. I did CrossFit a couple of years ago and I liked it in the beginning but later on I noticed it started to get too tough because it got me too fired up and my mind couldn’t cope with it. So when I read that the lovely people at Balanzs Yoga Studio in Rotterdam were having a 30 day yoga challenge, I decided to step up my game and joined!

Getting ready
The reasons I wanted to join was to find something that suited me well, to get more flexible and most important, to try to get more balance between body and mind. So I got my yoga mat and plenty of yoga gear (shopping rules!) and signed in! The awesome thing is that the yoga studio is very close from #FITGIRLCODE HQ so I could go before or after work. And also, the showers are to die for! 🙂

Schermafbeelding 2015-02-22 om 23.19.59

















The first week
I was super excited to start! It was quite heavy sometimes and the first three days I didn’t feel so good. I had the feeling my body was full of toxins and I was going to get sick. My mind was racing faster than ever during class. When we were in savasana (resting pose) I was thinking of all the emails I still had to answer and why I didn’t answer them sooner and of all the work I still had to do. I was beating myself up for it and I was super moody but I knew my body and mind were just responding to yoga so I was glad there was a noticeable change!

After the fourth day my body felt much better, I started to feel the blood pumping through my body, sounds strange but that’s the closest way to describe it. I was still thinking about work sometimes during savasana BUT I wasn’t beating myself up for it. I didn’t feel so stressed and things seem to go just a little bit easier. And I guess the most important thing: I felt proud of myself for something good, other than just work!

Upwards facing dog
Trying to get those feet flat 🙂


Pages: 1 2

Is Milk Actually Good For You?

One drink that raises a lot of questions regarding its health benefits is milk. From the times we were learning to walk, went through puberty, and now — we’ve been encouraged to drink it. The main motivator behind this is the lifelong myth that milk strengthens our bones. While this fact is correct, it also ignores some very common secondary effects that come from drinking milk.

Just like meats and poultry, milk is in the VIP guest list for the antibiotics, pesticides and hormones party. It seems like every time a product goes into commercial production, too many things get lost in sight and the $$$ aspect overtakes.

Milk makes the case for the perfect controversy. It presents many benefits, which are at the same time jeopardized by the disadvantages:


• High source of calcium: main function of maintaining and improving the development of healthy bones and teeth

• High source of potassium: associated with a reduced risk of strokes, heart disease, and high blood pressure

• One of the best sources of choline: helps with sleep, muscle movement, learning and memory


• High in calories

• Milk is a highly mucus-forming food, and over time it creates a hardened layer in the intestines that prevents the absorption of nutrients

•All of the chemicals fed and injected to the cow are transferred directly into the milk

• Pasteurization: turns milk into a processed food

• Homogenization: process that reduces the size of the milk fat globules so that they are evenly mixed throughout the rest of the milk

The major question tends to be: is milk meant to be consumed by humans? We are the only mammals who continue to drink milk after the lactation period is over, and also the only species to consume milk coming from another animal. In milk, we have found an amazing source of some essential nutrients, but with that we have also given our body the hardest task ever— to break down this highly-processed and heavy liquid. Research shows that milk is digested with an enzyme called lactase, and it is supposed to stop being produced when we are between 2 and 5 years old. Being able to digest it properly is the result of a weird genetic adaptation that we have acquired, and less than half of the population has it fully functional.

There are many alternatives to drinking milk coming from animals. Among these are:

  • Soy milk: most similar nutritional values to cow’s milk, with high protein content and  often fortified with calcium, vitamins A and D and riboflavin. However, due to its popularity it is being criticized to being more and more chemically processed.
  • Almond milk:  almonds are rich in magnesium, potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. Just don’t count on this milk too much for protein intake.
  • Coconut milk: has the texture that is closest to the one of whole milk and is relatively high in fat. Free of soy and gluten, and a good substitute for cooking.
  • Rice milk: processed from brown rice and usually fortified with calcium or vitamin D. This milk is mainly just a source for carbohydrates and is sweet due to the brown rice syrup.
  • Hemp milk: high source of omega-3 and -6 essential fatty acids, calcium, and phosphorous. Commonly fortified with other vitamins and minerals.
  • Oat milk: high in fibers, cholesterol & lactose free, contains vitamin E and folic acid.

I cannot stress enough that, like most things in life, moderation is key. A lot of the negative aspects are due to high consumptions of milk (any kind), but with a healthy portion and a balanced diet aside from it, the benefits will push through. Living and coming from a Northern European country, I can say from first hand experience that milk is just a part of most children’s lives while growing up, and that’s not something I am criticizing nor trying to change. It’s better to be informed than putting our bodies in harm’s way! 🙂


Healthy cures for hangover

You’ll probably recognize this scenario. It’s sunday and last night you went out with your friends to celebrate the weekend. You started with one glass of wine, took another one because you had such a great time, and now you don’t even remember how many glasses you’ve had. So you have a horrible hangover. But how can you get rid of it? We’ve collected some healthy cures for a hangover for you.


Water is an absolute must. Alcohol can cause dehydration, as you may know, when you drink a couple classes of alcohol you will make some extra trips to the bathroom. So make sure you drink enough water to stay hydrated. You can also order a water with every wine you drink so you can fill the fluids you’re losing.


I’m not sure if coffee is really healthy but it will definitely help you to get you through the day. The coffee will make you sharper. It doesn’t have lasting benefits, and caffeine can both treat and cause headaches and migraines, so this is more what your personal preference is. Make sure to drink water when you take a cup of coffee. Like said above, staying hydrated is really important.

Toast or Crackers

When you can’t keep anything in, try to eat some toast or crackers. When you drank a lot of alcohol, your liver is busy metabolizing the alcohol. Therefore your liver can’t produce more glucose from stored carbs. Your blood sugar levels stays down and you can feel irritable and tired. If you eat crackers or toast, the carbs will help your blood sugar level to stay up.


One drink is usually metabolized by your body in about an hour. So the ‘sweat it out’ theory is a myth. Of course exercising makes your body release endorphin which can boost your mood! Maybe burning some calories may also ease your guilt about how much you drank. Just make sure you stay hydrated during your workout!

Last but not least: Prevention

When you read this, it’s probably too late for prevention. But for your next evening out, try to limit your drinks to one every hour. And also drink a glass of water with every drink. More than five drinks in one sitting is considered ‘heavy drinking’ , think about that before you order that extra round..

Hopefully these tips will help you to ease your hangover.

X Lisanne (@lisanne_fgc)


Alfalfa powder mug cake

Mug cakes! The cutest and easiest breakfast you can make! Have you ever heard of them? Well, I only discovered them recently when I was looking for a new type of breakfast next to my Miyogis. First I tried a traditional one, but then I instantly wanted to try something special. All my posts this month are themed by the words ‘re-invent yourself’. And voila! This is my inventive mug cake: alfalfa powder mug cake 😀

So we’ve seen a lot of green powders pass by such as wheatgrass and green tea powder. A while ago I got a big pot of alfalfa powder to try it. It is known as a superfood that has a lot of benefits that can enhance your healthy lifestyle.

Centuries ago, the Arabs used nutrient-rich alfalfa as food for their horses, because they claimed that it made the animals swift and strong.  They eventually became so convinced of its benefits to their own health that they named the grass “Al-Fal-Fa”, which means “Father of Foods”.

Sounds pretty awesome right? Well I really like it because it has this “green tea matcha” kind of flavour. And i just love matcha. So… Here we go!

What do you need?

-A mug

-1 whole egg

-1/2 Banana

-3 tbl spoons of muesli or oats

-1 tbl spoon of alfalfa powder

-1 tbl spoon of honey (or more, depends on your sweet tooth :D)


Squash the banana in your mug, add the whole egg, the oats/muesli and mix it well. While mixing, add the powder until there are no chunks left. Place the mug in the microwave for about 1- 2 minutes (check if it goes well! Every microwave is different). Take out your mug cake and reverse your mug on a plate so that it cools down and eventually will come off.jpg

For the topping you need…

-2 tbl spoons of yoghurt

-1tbl spoon of vanilla protein powder

-1 tbl spoon of whey isolate crisps

-5 almonds

Mix the yoghurt together with the protein powder until there are no chunks in it. Pour it on top of the mug cake and sprinkle the crisps and almonds over it. Voila!! Enjoy your mug cake and make sure to share them with me on Instagram! You can find me as Fitgirltizi 🙂