Fit & Fun with Epic Battle Ropes

Attention Fit Girls! Today’s topic is all about having fun while getting fit and losing fat with: battle ropes, baby! These super-sized epic ropes are heavy enough to add resistance for you to have a killer workout. Check out 4 instructions for you to kick ass on shoulders, arms, abs and secondary: the legs.

In just 15 minutes you can realize a powerful battle rope workout which simultaneously trains several muscle groups as well as your condition. While you burn around 10 calories per minute, it will make you sweat and lose fat eventually. I’m totally roped into this workout and want to share 2 wave-moves with you to help you get stronger. Are you excited too? Here we go!

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Starting position: Stand in front of the ropes, grab with each hand an end and keep your arms extended at your side. Keep your legs a bit blended and not stretched, this will help you move and resist to the waves.

Initiate the wave movement by rapidly raising your arms to shoulder level as fast as you can.

Exercise 1: raise both arms at the same time at the same level.
Exercise 2: raise your arms the opposite side to shoulder level and back.

  • You finished your movement when you brought your arms back to starting position.
  • Keep whipping the ropes up and down as quickly as you can while you tighten your core and legs.

I prefer to do 4 sets of 3 minutes continuously waving the battle ropes.

Never forget to make gym time fun time, ladies!

Live happily ever active,

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My goal of running the Ladies Run

Hi Fit Girls! I thought it was time to give you an update about my New Year’s resolution. In my first article, which you might have read, I told you about my goals for 2015. In that article I set myself a New Year’s resolution to run the 7.5 km Ladiesrun Rotterdam on June 14th.

In this article I will give an update on how I came to setting myself this goal and how it’s progessing. Many people ditch their New Year’s resolutions just a couple of days into the new year. But not me, not this time. 2015 is going to be my year!

My hate of running
I love to challenge myself, but I never thought I would take on this challenge. I really hated running! My dad always said that running was an easy and cheap way to stay fit, but I never listened to him. But the thought of running a 5 or 10k still was something I would like to accomplish some day. So when a friend of mine started training for the Rotterdam Marathon I felt so inspired I decided that this year I am going to run the Ladiesrun.

So how did I get myself running?
One of the other Fit Girls recommend the ‘hardlopen met evy’ app (In English ‘Running with Evy’ it’s a Belgian/Dutch app that helps you train for a distance you want to run). So I downloaded it and on Boxing Day I ran ‘with Evy’ for the first time. It was only 2,27 kilometers but it was a start. I take it very slow and alternate between running and walking. I push myself but I make sure I don’t push myself too far. Also my boyfriend cycles besides me sometimes to motivate me and carry my water =D.

2015-02-05 17.16.23Progress so far
So far I ran 5 times. I started with 2.27K and on my last run I ran just over 3K. I still have a long way to go but I made some progress and that’s what really counts. My plan is to run at least 2 times a week and maybe even run another run of 5K soon.






I hope some of you Fit Girls can relate to my story. Do you like running? And was it hard to start running? Follow me on Instagram (@lisanne_fgc) if you like to follow my Fit Journey and my experiences with running.



Why you should’ve started foam rolling yesterday

ROCK, STRETCH ‘n’ ROLL! That’s what I live by when it comes to staying fit. It stands for working out – building up strength and stamina, stretching (dynamically) to lengthen my muscles and staying flexible, and… ROLL? Yep, I roll. Allow me to introduce you to some awesome tools and techniques that I use to massage my body to stay fit, mobile and (muscle) pain-free!

Rockin’ & ROLLING
In my first article I already mentioned that I spend part of my time working for BLACKROLL. This Swiss/German brand is market leader in the German speaking part of Europe in the reach of production and sales of self-massage -and simple but incredibly effective fitness tools.
Whether you are into sports or not, in BLACKROLL’s view, everyone should be able to stay mobile, pain-free and therefore happy and healthy. This fits my personal view just perfectly. That’s why I’m happy to explain a little more about this cool technique, dubbed “SMR” (self-myofascial release), and the what’s and why’s surrounding the topic of foam rolling.

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Booty builder circuit: three 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 booty exercises you can try at home. All you need is a steady chair! And I’ll promise you… your legs will be shaky afterwards!

Booty builder circuit: 

  • Bulgarian lunges: 20 x left, 20 x right
  • Elevated bridges: 20 x 
  • Ballerina combo: 20 x left, 20 x right

Do 3 rounds and feel the burn! 


legs 1legs 2

Bulgarian lunges:

1. Place your right lower leg on a chair.

2. Take a huge step forward, watch your balance!

3. Lower down, keeping your core contracted. Don’t let your front knee pass beyond your toes

4. Come back up. That’s one rep.


legs 3

legs 4

Elevated bridges:

1. Lie on your back, placing your heels on a chair. Make sure the chair doesn’t move!

2. Bring your hips upwards, contracting your glutes.

3. Hold for a second, come back down. That’s one rep.

legs 5

legs 6legs 7

Ballerina combo:

1. Place your right foot back & behind your body.

2. Lower your body in a cross lunge position. Chest is up.

3. Come back up and immediately raise your right leg sidewards.

4. Bring your leg back down. That’s one rep.

This little workout is quick but effective! It targets your quadriceps, glutes, hamstrings, lower back and your abs. In just 10 minutes you’ll be done!

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!

Pasta Pesto with Creamy Avocado

If you ask me, the easiest dishes are often simply the best! Especially when you have a real busy week ahead, it’s nice to prepare yourself a quick and healthy meal. The best of all, you won’t need any prepackaged products with lots of unnatural additives for this recipe. This dish is loaded with natural and fresh flavours and lots of fresh vegetables.

Today’s speciality is a delicious classic pasta pesto with a twist. Instead of using pasta I make zucchini strings. Zucchini is rich in folic acid, so ideal for women who are pregnant or trying to. It is also rich in potassium, magnesium, vitamin A, B1 and C. The pasta sauce is made of pesto and creamy avocado.


This is what you need (1 person)

  • 1 zucchini
  • 1 ripe avocado
  • ½ lemon (juice)
  • 100 millilitre almond milk
  • 1 tablespoon pesto (organic)
  • garlic powder
  • 1 tablespoon pine nuts
  • 10 cherry tomatoes
  • salt and pepper

How you make it

Remove the skin from the zucchini with a cheese slicer. Cut the zucchini into thin long strings with a julienne slicer, grater, mandolin, spiralizer or, when you don’t have all of this just use a cheese slicer. I prefer the spiralizer.

Remove the skin from the avocado and remove the pit. Mash the avocado with a fork (you can also use a blender or hand mixer) and add the lemon juice, garlic powder, milk, pesto, salt and pepper. Mix well together until you get a smooth sauce. Add the sauce to the zucchini strings and stirr.

Heat a frying pan and fry the pine nuts until they start to colour. Cut the tomatoes in half and add them to the pine nuts. Bake until they become a little bit softer. Add the tomatoes and the pine nuts to the pasta.


Celebrate World Nutella Day!

Today might be a casual Thursday for a majority of people in the world, however not the hardcore fans of the chocolaty Nutella. Today is the annual Nutella celebration, a day entirely dedicated to this genius invention that, every now and then, we all indulge in.

“We had a dream. And a Spoon. Nutella Lovers Unite for Just one Day – Nutella Day!”

It is the 9th time in a row that an annual World Nutella Day celebration is going to take place. In 2007 Nutella was given its own holiday and up till this day the Nutella-fingered followers are engaging in the community activities like, creating recipes, being active on celebration’s social media websites, sharing pictures and, of course, consuming Nutella like crazy.

How to participate?

If you happen to be a die hard Nutella fan/chocaholic, there are a couple of ways for you to participate:

  1. Make a recipe with Nutella, take a picture of yourself eating it with a BIG spoon, make art, wax poetic, re-live your first experience eating Nutella. Have a Nutella-eating contest or even a Nutella party!
  2. Take pictures and/or upload a video then blog about it on February 5th, 2015. In your blog post, you must include links to Ms Adventures in ItalyBleeding Espresso, and World Nutella Day as well as the World Nutella Day badge/button (below – right mouse click & save the image)
  3. Email with the subject “Nutella Day Entry”and include:
    • Your & Your Blog’s Name
    • A Link to Your Post

Show your appreciation on social media as well:

  • On Twitter, tweet your love for Nutella and include the hashtag #nutelladay in your tweet! @NutellaDay will retweet some of the great ones!
  • On Facebook, update your status about World Nutella Day and link it to! Also, make sure you’re a fan of the World Nutella Day Facebook Page on Facebook.
  • On Instagram, tag your photos with #nutelladay. On Pinterest, tag your pins with #nutelladay.
  • On Flickr, indulge into the Nutella Day Group Pool, made of mouth-watering Nutella related pictures, as well as contribute to them yourself!

More craziness..

Check out the Facebook event for the World Nutella Day and join over 160,000 people for the Nutella craze.

If you are into cooking and baking, don’t forget about the list of Over 700 Nutella Recipes waiting for you to choose one of fifteen! To add one more to the list, you can try out the Healthy Homemade Nutella recipe by Lisa from In Love With Health.

And last but not least, for the victims out there who have that crazy Nutella friend following you around like a little devil on our shoulders, suggesting to quit gym and go for a full-time 24/7 Nutella ambassadorship, then read here about 18 Signs Your Friend Needs a Nutella Intervention.

“Nutella is more than just a “chocolaty hazelnut spread,” it is a way of life.” So start living today.

Anna’s Favourite WorkOutfit

Isn’t sports apparel the best way to motivate yourself in the gym? Especially when you lost your mojo for some reason, it always helps to spoil yourself with a stylish new sportoutfit. Isn’t it half the battle if you start your workout wearing something you feel awesome in? Today I’ll share one of my favourite WorkOutfits. I hope you get inspired!



Shoes Reebok Nano: What I like best about this shoe is that the sole provides grip on a variety of surfaces, which is ideal for CrossFit training.

Tight Reebok Cardio Ultra: The mesh surfaces in this legging don’t just look stylish, it also conducts heat to keep your skin cool and dry. Ideal if you prefere long tights and want to stay cool at the same time.

Jacket Reversible Jacket Colourful Leopard Jogha: This jacket has a water resistant exterior and a moisture management interior. This makes the jacket very suitable for running, which I do a lot lately. If you don’t feel like being a Colour Leopard, you can turn it inside for a more sophisticated look. I’ll show it to you in my next look.

Check out my second outfit on the next page!

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WIN: €100 shopping money at The Boyscouts

Definitely hint this to your boy/girlfriend because here’s exactly what you are going to want for Valentine’s Day. Together with The Boyscouts we wanted to give you a little Valentine’s gift because we <3 you! That’s why you can WIN €100 shopping money at The Boyscouts in the coming 4 days. Oh my!TheBoyscouts_Cosmic_Necklace_gold

This is the perfect opportunity for your boy/girlfriend who is still completely lost on what to give you for V-Day, or for you to surprise your BFFF with a lovely surprise. Because if you win this awesome giveaway and order as soon as possible, your gift will be delivered perfectly in time for the 14th. So already think about what you would love to get – a beautiful necklace, a badass bracelet or that awesome ring? The Boyscouts have lots and lots of amazing jewelry which would spice up every Fit Girl’s outfit!

So how do I win this?!

You need to complete both steps below in order to participate in the contest:

  1. Follow The Boyscouts on Facebook OR Instagram
  2. Tell us in the comments why your boyfriend/girlfriend should win this

Don’t hesitate any longer and participate in the contest NOW!

What is your favorite item of The Boyscouts? 

This contest will run till 8 February 2015, 3PM Dutch time. Rules and regulations can be read here

Perfect lingerie sets to surprise your lover on V-Day

Girls this is your time to shine! You have less than 2 weeks to get ready and plan the perfect Valentine’s Day for you and your significant other. The best way to do so is to show off what you got! To make it easier for you, with the help of  Hunkemöller’s new steamy Valentine’s collection, we came up with pretty lingerie sets to surprise your lover with on Valentine’s Day.

The Steamy Amour collection will brighten up your gorgeous body and will make it pop! From juicy string tangas to strawberry-bright compelling dresses, a lady full of passion and admiration will find here everything she needs.

Perfect lingerie sets to surprise your lover on V-Day

 Sophie string tanga

Red is the color of love…and also seduction! This beautiful set will leave your partner speechless. The details on the bra are so pretty!






Perfect lingerie sets to surprise your lover on V-Day

Not padded underwire bra Catalina

Play peek-a-boo with this beautiful bra. It’s so very sexy, but not revealing everything…yet 😉







Perfect lingerie sets to surprise your lover on V-Day

String Roxy

We’re big fans of red sexy underwear, this set is so simple, sexy and sassy! We bet your partner will feel the same way!










Perfect lingerie sets to surprise your lover on V-Day


Slipdress Sylvana

This beautiful slip dress is so pretty because of its lovely color and details. We’re in love with that cute bow!











Perfect lingerie sets to surprise your lover on V-Day

Push-up molded underwire bra Rosalyn

Looking for a romantic and sexy look to surprise your partner with? How about this beautiful set with flower?







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Outside Bench Workout

During these cold winter months, it might seem even more appealing to work out inside your gym. However, few realize that working out outside has a lot of advantages! It improves your mood, confidence and mental fatigue. Moreover, a lot of people are faced with a winter depression. The days get shorter, it’s cold and dirty outside, and you don’t see a lot of sunlight. But when you’re working out outside your body will get some sunlight which will generate Vitamin D. Also, exercising causes your body to make endorfine. This hormone will make your bad mood disappear.

Put your thermo underwear and your beastmode on, because we have an outside bench-workout lined up for you that will definitely make you happy (think of all the endorphines! ;)). The only thing you will need for this workout is a little bit of motivation, fresh air and a park bench. Adios winter depression!

Outside Bench Workout

High knee step ups

glamour bench workout high knie

Lift your left foot on the bench and move your right leg to the front and up. Bend your knee in an angle of 90 degrees and hold this position for a couple of seconds. Slowly move downwards. Change leg after 10 repetitions and start the exercise with your right foot on the bench. Do this exercise 3 times and shake your legs loose in between sets.

Bench pistol squat

glamour bench workout pistol

Sit down on the bench and slowly move up with your right leg. Make sure to keep your left leg stretched. If it’s not possible to keep your left leg stretched, you can also bow your left knee a little to make it somewhat easier for you. Slowly go down until your buttocks hit the bench and go up again. Make sure that you don’t sit on the bench. Change legs after doing 10 repetitions with 1 leg. Do this exercise 3 times and shake your legs loose in between sets.

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Anna’s exercise and food schedule

Half a year ago I started the most serious part of my fit journey. So far I have lost 15 kg (33 lbs) and more than two clothing sizes. On top of that I gained much more confidence and physical strength. So what happened? To be honest, I just turned the switch entirely. Before I wasn’t really prepared to make sacrifices. Until I realized that if I tried to achieve a goal by only putting in half the effort, the only thing I was going to get from it would be frustration. So I decided to suck it up and fight for something I really wanted:

To become a woman who is comfortable in her own skin

This is for everyone who wants to become the fittest version of themselves: there is no secret recipe or pill that’s gonna help you. You just have to eat healthy and work your ass off. It sounds easy, but I know it’s not. You will shed blood, sweat, tears and go trough fit dips, but along the way you’ll also reach important milestones that make the effort well worth.

The more I transform into Anna 2.0, the more questions I get about what I eat and how I exercise on a daily basis. So just like Aranka and Chris, I decided to keep a food and exercise schedule for week to show you how I roll! Please keep in mind that what works for me will not necessarily work for you. You will have to keep adjusting your food and exercise routine till it feels right, just like I had to do. And still, my eating habits are not the same every week. For example, a few weeks ago, I had a bit of a set back. I just hated everything that had to do with being a Fit Girl. I asked my trainer Georgios for advice and he told me to just keep going without beating myself up. He told me, that after all these years he still experiences the same thing every now and then. Your workouts might suck for a week (or longer) and you cheat more than you should, but eventually your aversion will fade away. I followed his advice, and now I slowly feel like I’m getting back on track again.

So remember, when you screw up, skip a workout or eat bad foods, it does not make you a bad person. It makes you human. Welcome to the club, there’s like a 7 billion of us.

Exercise and food schedule

Anna's food and sport diary

Explanation: Sixforty is the name of the gym I work out at. We lift weights; do HIIT (High-intensity interval training), cardio, crossfit and a LOT of burpees! Everything is at your own pace and level.

3 sporty myths unveiled

At #FITGIRLCODE we want to inspire and motivate women all over the world to find the lifestyle that fits their personality. We’ll answer all of your personal messages with great care and love. Quite often, we’re meeting up with the entire team in order to provide you a good answer. There are some reoccuring topics and we think it’s important to invalidate some fairy tales and myths about certain of these topics. So here we go:

“I’m pretty content with my body. However, I don’t like the fat on my tummy. How do I get rid of this fat as fast as possible?”

Of course, it would be ideal to just lose weight in the problem areas of your body. Unfortunately, real life doesn’t work that way. People often claim that local fat burning is possible by training the local areas of the problem area and by adding cardio training. It is often believed that by providing extra training for your tummy by means of ab exercises, you could burn fat on that particular place of your body and cardio training would support this. Unfortunately, local training is not the same as local fat burning. You can train you ab muscles separately, but it doesn’t effect your tummy fat. If you want to lose weight in a specific area you have to train your whole body. Overall, the burning of nutrients happens in the muscles. This means that the more muscles you have, the more you will burn. Your metabolism makes sure of that, because the more muscles you have, the more calories you burn. If you change your food intake and eat less calories than you use, your body will use its own fat reserve. Hence, you will lose weight. Not only on your stomach, but everywhere. When you see your results for the first time, you have to realize that it’s different for every single woman. Your BFFF might lose weight in different places than you will. So don’t worry too much about it, this is how mother nature invented the world! 😉

JOGHA Campain 151

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Nike Training Club – Get Toned Review

Alright! So, with my recent stress fracture injury, I had to look to other modes of exercise. As a runner, it’s often hard to face an injury, and we try to push past it. My advice: DON’T. You’ll end up hurting yourself worse, and being out for several weeks (for me, it was about 5, but I still have some lingering pain). Back to the point–instead of running, I completed the Nike Training Club 4-week Get Toned program.

I loved it! The first week was tough. Shifting from a mainly cardio to a mainly strength training regimen was harder than expected. I had to modify the workouts slightly so that they were lower impact and not further injuring my foot (regular squats instead of squat jumps, etc.) The first thing I noticed was how weak my upper body is! Arms especially. Boooooo. Still, it was super fun and challenging.


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30 Day Ab Challenge

Back by popular demand! You all wanted to see another ab challenge and as you know: you ask and we deliver! So we gathered our girl Yola and created a brand new ab challenge! Let’s get to it!

To show you how it’s done we’ve made a video especially for you! We hope you like it and don’t forget, if you have any questions whatsoever, leave them in the comments below.

30 day ab challenge schedule



This challenge is meant to help you strengthen and tone your entire body. Getting muscle definition depends per person so unfortunately we can’t guarantee awesome abs, but it’s definitely a great way to start! Also remember: food is as important as the workouts. Stay away from crappy food as much as you can and stick to one cheat day a week. Be sure to have a look at all our recipes! Eating healthy doesn’t mean boring or less tasty 🙂

Remember, this is YOUR challenge so try doing what you can do. Do not overdo it. You can challenge yourself, but try to do it wisely. It’s always better to get to your goal, even if it takes you longer than a month. The most important thing is that you get to your goal!

Love the outfits Yola and Aranka are wearing? You can shop their looks here.

So what do you think? Are you with us? Let us know and don’t forget to tag #FITGIRLCODECHALLENGE on Instagram and Facebook, we always love to see pictures of you guys. If you’ve completed the challenge and are looking for more, then check out our e-book: the #FITGIRLCODE Guide for a full 8 week plan with recipes, home workouts and mindfulness exercises! 

Good luck Fit Girls!

Best snowy workout for this February

The last winter month is ahead of us and some of you might be stuck in snowy cities with no motivation to leave the house for gym. Well we got good news for all of you: no need to go far in order to workout. Just grab a shovel and go outside and make your yard clean and your body fit and strong.

For this workout you only need 2 “ingredients”: snow and a shovel. Once you got that covered, you can start your snowy workout with these 4 moves:

Snowy workout

1. Shovel Squatssnowy workout

For the first exercise just bend down and lift each shovel full of snow. When doing the squats make sure you do it right. The best way to protect your back is to avoid lifting with it, but doing so with your legs. Also, when working out you must make sure to focus on a good squat form. You can easily do so by putting your feet in shoulder-width or slightly wider position, bending your knees, this way keeping your back straight, and have the chest lifted. Stop when your thighs are more or less parallel to the ground in order to scoop the snow onto your shovel and return to the standing position.

2. Standing Oblique Shovel Twistssnowy workout

Once you’ve lifted the shovel, the best thing you could do is to carry your snow to a pile of it rather than flipping it over your shoulder. While you do that, make sure you stand tall and tuck the hips under, bracing the core, and rotate to each side 5 times to engage the obliques.

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