Superfood sale at the Body & Fit Shop!

Sale alert! There are big discounts at the Body & Fit Shop on all kinds of superfoods, even on peanut butter 😉 To make it easier for you and prevent you from spending all your money at once at the superfood sale, here’s what you should definitely get! 

 

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Cacao nibs

Tiny pieces of chocolate – do I need to say more? With these you can make Annegeke’s super delicious chocolate & orange granola with wheat sprouts!

 

 

 

 

 

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Peanut- & cacao butter

Are you kidding me? These are the two best things in the world combined. Peanutbutter and chocolate – someone please save me from eating this entire jar all at once!

 

 

 

 

coconut-oil

 

 

Coconut oil

Because every Fit Girl needs this in her cupboard at all times! Coconut oil contains good fats and is way healthier to cook your dinner in than other types of oil.

 

 

 

 

 

 

Of course there’s also chia seedsgoji berriesmixed nuts and many more other things that should really be on your shopping list, so go check the superfood sale out!

The battle against anorexia nervosa

I received a beautiful email by beautiful Gudrun that immediately caught my eye. She asked me if she could share her story about her eating disorder on #FITGIRLCODE, hoping to help and inspire other women. I felt so honored and said yes immediately! So read her story and share this with women around you that might need to read this.

How my battle begun
13 years ago, a vibrant, happy, playful little girl of only 10 years old went missing and a shy, self-conscious, insecure girl took her place. That little girl was me. I was the biggest sweet tooth in the whole wide world and my parents could make me do anything just to get pancakes or icecream afterwards. Although I always was a slim girl, somehow the persistent thought developed inside my head that I was fat and ugly. I always was a real perfectionist and everything I did, I did it as good as I could, I was nice to everyone, I got good grades, I was good at sports…. But somehow, even that didn’t feel good enough. I didn’t feel good enough. It began really innocent, eating a little less sweets, eating a little less bread…

Anorexia took over
The perfectionist in me kept screaming “not enough, you’re still fat, ugly and worthless” and at the age of 15, that innocent diet of mine changed into a long journey of eating disorders. Anorexia took over my life. Every single minute of every single day, became a battle in my head against calories. Sleeping became difficult, because the counting never stopped. Going out with friends became impossible, because that felt too dangerous. Eating became a battle, instead of a joy. Food became my enemy. My weight dropped drastically to a dangerously low number and even though my parents felt like something was wrong, I was a real pro at making up stories about how much I ate, throwing away food on my way to school, hiding food in my room… And they believed me. But soon it came to my parents knowledge that I threw away all my food at school and the next day they took me to a doctor, that doctor sent me to a therapist and so on.

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#FITGIRLCODE vs. NatuurlijkSportief

The #FITGIRLCODE crew and their community got invited by Teun and Nick from NatuurlijkSportief. Two Fit Guys that love to be outdoor. “Bring some old clothes, because you are going to get dirty” they said. Old clothes?!?! How can a Fit Girl have old clothes?? Hahaha, just kidding 😉 Six Fit Girls accepted the challenge and got together with NatuurlijkSportief on a beautiful Sunday morning! And this is what happend… before and after the outdoor training! 😀 

COLETTE

photo 2“Our workout started on the parking lot near Kralingse Bos. The trainers of NatuurlijkSportief in dirty shoes and old clothes, us Fit Girls looking quite fresh and fashionable 🙂 Hey, you want to look pretty working out right?! Our nice appearance disappeared quickly after some wrestling, climbing trees and doing hovers in the mud. But what an experience! It felt great to run, climb and jump in the mud and sand like a child,  to make fun together while you’re doing a killer work-out. This training was definitely a welcome variation on my regular training schedule. “

 

MELTEN (@musicismymedicine_mm)

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” First of all, I thought it was a great experience to work-out with the girls from the #FITGIRLCODE crew, the boys of NatuurlijkSportief and the other Fit Girls who joined this training like me.  I have had experience with serval workouts in the outdoors, but the training of NatuurlijkSportief was a different one. 😉  Instead of the usual squats, lunges and other functional exercises, we needed to get together to work-out. The training was a challenge, but it was feasible. The best part was when I needed to push another Fit Girl down to the ground while she was trying to stand up. #1: I am GOOD at it and #2 for these exercises it’s  required to leave your comfort zone! ;)” 

 

TIZIANA (@fitgirltizi)

 Basically what we did is.. PLAY! No bootcamp, no CrossFit, no surviving. I felt likephoto 1-3 an 8 year old that runs around, builds huts, jumps from branches, fights with brothers and sisters in the mud. Teun and Nick gave us excercises that were fully focused on the usage of your team members (mostly in two pairs), the surroundings (such as trees, logs, hills, branches and puddles) to challenge yourself to activate that inner nature beast mode. My inner child went bananas!!!! 😀 I was not thinking about how many bench presses I had to do or if I would get sore the next day… I had so much fun meeting other Fit Girls and to tackle the challenge to have fun and get dirty together. I already proposed to do a whole day summer edition (awesome BBQ included off course hihi 😉 ) I had a lovely day with the Fit Girls and the boys of NatuurlijkSportief. To me that is what it is all about: working out together, having fun and support each other. Want to come out and play like we did? Contact me and/or Nick&Teun and we will set another date 😀 ”  

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4 TIPS FOR WORKING OUT LIKE A #BOSS

Every day when I wake up this is what I see written on my workout calendar. So rain or shine; I get them workouts in regardless. Ofcourse I know it is easier said than done to excell in every workout but with these 4 tips for working out like a #BOSS you’ll get there in no time!

B
Beginnings are everything and everyone has to start somewhere. Working out however doesn’t start in the gym. It starts at home or at any other place where you prepare for your trip there. Pack your bag the night before so you are ready to go, and take it with you to work, as this will safe you loads of time when you plan on working out right after. And when you pack ALWAYS pack an outfit or accessory that will make you FEEL like a #BOSS the moment you put it on!

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O
Outdo yourself. I’m  going to be absolutely, brutally honest with you: working out is not supposed to be easy. It is supposed to be fun, energizing, at times exhausting, giving you life and driving you nuts. You are allowed to say you hate kettlebells, heavyweights or burpees when you do but at the end easy simply doesn’t fit the bill. To make sure you outdo yourself and get everything out of your workout, you plan ahead. Pick and choose your exercises in advance, come prepared and get to work. Incorporate light weighted exercises, core stability and cardio for STAMINA and combine them with the occasional deadlift, legpress, squat, pull-up or benchpress. When you aim to outdo yourself every workout the variety is  endless.

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Sharing is caring and this also applies on going to the gym. Some of us like to work out by ourselves as it allows us to focus and have ‘me-time’ all while sweating our pretty behinds off. But if you are the ‘sweat-together type’ don’t hesitate to ask your best friend, sister, mother or even your boyfriend to JOIN in on your therapy session aka the gym. Working out together or in a small group will also stimulate you to make a bigger EFFORT, to hang in just a little longer and to put in those few extra reps . And after the workout and your well-deserved shower you can share your ACCOMPLISHMENTS with someone else while sipping on some tea.


Success is guaranteed for everyone who keeps their eyes on the prize. While working out you can easily become frustrated. When you do just bare in mind what your long term GOAL is. When you do not manage to lift a certain weight the first time you pick it up, execute a certain exercise, maintain form or perform the scheduled amount of reps; try again the next time.Only PRACTICE makes perfect and every professional was an amateur at some point. And while trying your best to become the posterchild of Alicia Keys’ ‘Superwoman’ and baring a S on your chest as you crusade trough the gym, make sure you find the time to also have FUN and LAUGH!

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4 Guilt-Free Fit Girl Snacks

All of us are fighting this urge to resist the delicious munchies on a daily basis. You’d think it’s not a problem at all to snack on various foods from time to time, but it so happens that usually the food we snack on is not really healthy or full of unnecessary calories. Chocolate, potato chips, cookies – you name it! Sounds like all we are repeating is sugar, fats and some more or sugar! I suppose today is your lucky day ladies, since we have found the more healthier version of the munchies you are so used to indulge! Here they are..

4 Guilt-Free Fit Girl Snacks:

 

Your Bounty in exchange for Protein Bites

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It depends what you truly prefer, but you can either go for the white chocolate or the coconut protein bites covered in milk chocolate and your mind will be blown away! Trust me, the bag will be finished by the end of the day…

 The almighty almonds are your new cookies

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Don’t know how many times we should stress on this but almonds is really your best friend! Healthy, tasty and appealing little nuts should always be in your kitchen cabinet or simply your bag!

Turn your potato chips to paprika flavoured protein chips!

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Not gonna lie, you will not find potatoes in there, but these paprika flavoured protein chips are really tasty to munch on. It is really convenient when you are working and do not want to feel guilty about what you eat!

Crispy M&Ms turned to Whey Protein Balls

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If you are a victim of the incredible M&Ms we got a great solution for you. The Whey Protein Balls are the most perfect replacement. You get your protein dose of the day and don’t skip out on your M&Ms break! Chocolate-y, crispy – true perfection..!

 

 

Now you get an idea on what you should be munching on, instead of all these fatsy/sugary snacks which do you no good! Let me know in the comments, whether you are also a fan of these just like we are!

How can I actually see results?

In the last couple of weeks, I did an extra workout: moving into another place! Lifting boxes, climbing thousands of stairs, putting stuff into place… It was heavy but awesome! Another project that shows its results: the journey to getting there isn’t always as nice, but in the end you’re one happy girl!

Now back to my coolest project since ages: personal training! I’m still loving it. Getting stronger and fitter, although I don’t actually SEE a lot of difference… I learnt that nutrition is key to see results, since the skin (or body fat) is still covering up those abs. (By the way, did you know that products that contain a lot of milk can create a thicker skin?) On the other hand, my body has always been quite muscular and ‘dry’ and when I would start a diet to get leaner, I’d look like a female bodybuilder within days.

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At this point I usually eat a bowl of Greek yoghurt with nuts, some banana and honey in the morning, a big salad during lunch and a normal meal (veggies,   some chicken, fish or whatever, that kind of stuff) in the evening. Yes, I love chocolate and cakes, but I try not to eat them at work. Only in the weekends to regulate my sugar addiction. For me this is ‘normal’ eating. I know its not super duper healthy and of course I can eat a full bag of chips after a night of heavy drinking, but its okay since I’m NOT on a diet!

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3x WIN your own custom designed Nike Free’s!

This contest is closed. The winners are Selma, Annabella and Anne! You have been contacted through email.

That’s right, you can now design your own dream pair of Nike Free 4.0/5.0 and get them for free! Together with Nike we are going to make 3 Fit Girls 3 very lucky gals! Time to release the fashionista in you and get to the (virtual) drawing table girls!

The Nike Free shoes already made you feel like you were flying, but now you will be flying in your own personal style. You can customize basically everything, making these shoes your signature. From the sole to the laces, it will scream “this is me!”. Imagine even putting your name on them or an inspirational short quote on the Nikes in your favorite print. I was just designing my own dream pair and I have to admit, I think I will be dreaming about these babies…

Nike

How do I win?

Ok, let’s get down to it. How do you become one of the three Fit Girls that will be awarded their dream pair?

  1. Design your dream Nike Free’s 4.0/5.0 through this link
  2. Be creative and make it the best pair of Nikes a Fit Girl can dream of
  3. When you’re done, share your design by clicking on the mail icon in the right side of your screen and send it to community@fitgirlcode.com
  4. Don’t forget to put your name and email address in the box for comments!

Feel free to share your design on social media by using the hashtag #NIKEFREE in order to get even more eyes on your design!

What are you waiting for? Get started Fit Girls! We are looking forward to admiring your designs! Contest runs until March 31st. 

5 tips to start running

The sun is slightly out and summer is just around the corner. The perfect time to get in to running mode, if you haven’t already. Here I’ll share with you 5 tips that keep me running between the seasons. Best case scenario; they will get you up and running in no time too.

1. Stamina
Want to start running? Go OUTSIDE! Running outside, on an uneven surface will make you work harder than a treadmill ever will. Bumps in the road ask for you to adjust your posture all the time. While doing so you are challenging your balance and you’ll become more aware of your steps. Worrying about your stamina and wondering just how well running really can pay off? Try to take the stairs more often, avoid the escalator and the elevator too, and see how long it takes before your lungs start burning. As time progresses you’ll notice that you don’t feel like falling apart after you sprint to catch the train or the bus or go for another run.

2. Vitamin D…come and see me
While running outside you’ll be exposed to more vitamin D instantly as sunlight is one of the most abundant sources of it. People who miss-use sunblock, spend most of their time indoors and those who have lots of pigmentation (darker skin) are more at risk of lacking vitamin D. Running outside makes you fuel up in the ‘D’ department, a win-win situation if you ask me.

3. Finding your flow, stay focused
If you run long and relaxed enough you’ll experience sheer joy.
This can also be described as: -locking in to- your flow. This is a stage where you feel invincible and super confident while running. For me this translates as unleashing my inner Usain Bolt and feeling as fly as him too just to the stage where elderly people pass me by with their electric bikes :-). Just the thought of being as fast as the speed of light should be enough motivation to keep you going, please keep that in mind anytime you think of giving up.

4. Free your mind and the rest will follow
While running there is no use for stress or overthinking your to-do lists. Instead, focus on your breathing, the environment around you or on that sick beat pumping through your headphones. The satisfaction after conquering those miles, stepping through the minutes and burning calories will be so rewarding that ruining it with the thought of awaiting tasks is just not worth it.

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5. Lean Mean Running Machine
Getting lean and muscle definition is a win-win situation. Running will make your metabolism go faster and will add to your overallflexibility. While maintaining proper form, engaging your core and tightening your abs every step you take, you’ll slowly but sturdy will turn in to a lean mean running machine # dontbelievemejustwatch :-). I accomplish becoming this by executing my runs wearing a 25 LB weighted vest, which challenges my endurance while i get stronger at the same time.

6. Take it one step at a time
Remember, Rome wasn’t build in a day, so don’t expect to become Flo-Jo overnight. If you want to know more about running or have any questions about my routine, please send me an e-mail me at irisfitgirl@gmail.com or hit me up on instagram @iris_fitgirl

 

Veggie egg whites & brussel sprout omelet

Wakey Wakey eggs and … brusselsprouts? The best and filling breakfast: eggs, bacon and toast 😀 But what if you are a vegetarian or you just want a light but nutritious breakfast? Ditch the bacon and try this new recipe: Veggie egg whites & brussel sprout omelet .

FOR THIS SUPER EASY VEGGIE EGG WHITES & BRUSSEL SPROUT OMELET, YOU’LL NEED

  • 3 egg whites
  • 200 gram of brussel sprouts
  • 1tbl spoon of rosemary
  • a pinch of salt
  • 1 egg yolk
  • 1tbl spoon of olive oil

Chop the brussel sprouts and bake them in a heated pan with the rosemary, olive oil and salt. Bake them until they have a nice golden brown colour. Now add the egg whites (For extra flavour, add shredded cheese to the egg whites). Bake the egg whites & brussel sprouts omelet until you think it has the best texture. I personally like omelets when they are nice and crispy.

I wanted a light but nutritious breakfast. I removed the eggyolks because these are the ones that can make an omelet too heavy on the stomach.  And it’s ready!! 

So now take a bite and enjoy your veggie egg whites & brussel sprout omelet!

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But what is the yellow thing on top of it then? I thought it was a waste to throw the yolks all away so i decided to keep 2 to make a sauce for a dessert ( an mustard sauce made with yolk and vanilla protein only), and one to bake separate from the omelet. So the thing on top is a separated baked egg yolk 😀

I love to share my recipes and creations. Hopefully you’ll do the same! So don’t forget to tag me on Instagram (Fitgirltizi)

Meet our newest Fit Girl Iris

Hi y’all! My name is Iris and I’m from Utrecht, the Netherlands. Recently I got lucky enough  to become a member of the very #inspirational, #loving and #badass #FITGIRLCODE crew. Want to know why I signed up to be a member of this fabulous community? Just keep reading!


About me

I am a dreamchaser by day and a vampire at night who eats Kryptonite for breakfast :-). Although I consider myself as being strong there is one thing I can’t conquer or overcome and that is SLEEP.

Besides my love for sports I’m also into dancing, especially Latin-American styles. The sounds of bachata, merengue and samba music always make me want to get up and move as listening to such tunes, and being able to dance  just gives me life.  Even when I should be acting all civil and business appropriate I always feel the need to take out my 15 seconds of fame and bust a move on-the-spot. I think I got it from my mamma 🙂

My fit journey
As long as I can remember I’ve been interested in various kinds of sports. I’ve ran track, played basketball and kickboxed for a while.  Doing the same thing over and over again is something I’m  allergic to. That is why until a year ago I kept searching for a sport or activity that could keep me entertained and challenged for a longer period of time. I found what I was looking for when I decided to start working out with a personal trainer at a gym in Nieuwegein. My PT didn’t joke around,  he meant business and really pushed me in our sessions. He made very clear why I was there right of the bat:
‘ You are not here to make friends or like me. You are here to #WORK.’

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Meet Fit Girl Ily

Ola Fit Girls! Meet Fit Girl Ily. I’m really delighted  to be part of la #FITGIRLCODE familia!
I am a theatremaker & director by day, a soy-no-water-chai-tea-latte – addict by night and a  certified weightlifting fanatic all day, every day. On  FITGIRLCODE I’ll  be writing  a variety of fitness, lifting & workout articles for you, in which I hope to inspire you to (further) p unleash your inner Fit Girl! But first things first #inmyJayzvoice : please allow me to reintroduce myself 🙂 The name is I-L-Y : -)

I’m 28, hail from Utrecht, The Netherlands and have a bloodline that goes all the way back to the borders of Senegal & Gambia, as both my parents are from Creole – Indian – Surinamese descent and the Dutch and the Surinamese share a long history between one another.
Theatre is my middle name and when I am not making it, teaching theatre class or directing theatrical plays you can be sure to find me either in your nearest Starbucks, shopping mall or if you are really lucky, at your local gym. London &  Jamaica are my favorite places, I love me some gangstarap and I have made it into a sport to workout anywhere, whenever I can so do not be surprised if you see me getting a workout in anywhere outside of my hometown.

My Fit Journey
I’d love to tell you I have been a sports fanatic my whole life but I would be flat out lying to you so let me be real. I grew up being the fat kid. I use the word fat on purpose because that is the best way for me to describe how I felt back then. Since the age of six I had always been obese and when I turned 16 this spiraled into the morbide version of that disease. Call it genes, call it nutrition, call it a combination of both but weight, body image and depression (because of it) controlled a big part of my childhood and adolescence.  When I was in my last year before graduating  high school and got my class picture, a picture where I was sitting on a chair, looking more like one of my classmates mothers or aunts, a lightbulb went off in my head. I stared at the picture and saw a person I didn’t want to be anymore. From that day on I made a promise to myself to change my habits  and be the best possible version of me, I possibly could be.  This promise to myself did come at a price though. I had set backs, lost tons of weight, gained all of it back, lost it again, developed an eating disorder, went to therapy , trained with a personal trainer, lost the weight again, gained some of it back and at one point almost gave up. I say almost  and I say it proudly because during these years of struggle there was one person who kept me going and never gave up on me ; my big sister and fellow #FITGIRLCODE blogger, Iris.

Iris, during all these years supported me, even when I was at my lowest point, emotionally not stable, tipping the scale at almost 250 LB’s and barely hanging in there. When I was down she always picked me up, drove me to my appointments, sat on my couch, made me eat food even when I didn’t want to and above all she never, ever judged me.

As of december 2014 I can proudly say that I have been able to maintain a stable and healthy lifestyle that allows me to live, enjoy life and be successful in all endeavors I take on. For the first time in my life I enjoy being active, feeling soar, putting my body to work, eating healthy and taking responsibility for my health all by myself. I take  just as much pride in my work accomplishments as I do to the one regarding my sports activities and have come to the conclusion that I feel more comfortable being a ‘strong’  girl than I have ever felt while I was trying to be a ‘slim’ girl. I approach working out as taking care of my self  and see it as an appointment I’m in control over, just like a boss. And you know this thing about bosses, they never cancel on themselves 😉

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Never giving up
Last year, following my sister I joined a  small gym in Nieuwegein where I steadily  grew to the level of fitness where I am now guided, by my personal trainer.  At this gym there are a lot of kickboxers and while I am not a kickboxer myself ( I have a mean low kick though… don’t get it twisted) , the  sports mentality I picked up there has become something I now live by ; winners aren’t people who never fail, winners are people who never give up.

At the gym, just like in life I can be found mostly doing that, not giving up. I love olympic weightlifting, CrossFit inspired excersises, circuits, routines, sprinting, bootcamp, and have a love for combining, shortlisting and performing the best YouTube-excercise-video’s out there, right in my own living room.
For #FITGIRLCODE I’ll write about all of that and then some and if all goes well I might just start making my own video’s just for you all 🙂

I am looking forward to this new online adventure and hope to connect with you guys, if you have any questions you can hit me up on Instagram @ily_fitgirl or send an e-mail to mailvoorily@gmail.com

Talk soon,

ILY

Join the #FITGIRLCODE Movement

Dear Fit Girl community,

We are currently in the process of creating the #FITGIRLCODE movement. What we have in mind, is to create a promotional video featuring our crew AND all of you. So founder of #FITGIRLCODE, Aranka has a special message for you! 

Sometimes, when things get too crazy at the office, we forget to do the small things that really matter to us. It’s easy to lose track of things —  we are humans after all 😉 but this is why we need you! To remind us what this is all about, share your story to the world, and be a part of the #FITGIRLCODE movement.

All we need is for you to send us a good quality, bright video that tells us what this community means to you. In order to make this possible and for everyone to have a chance to be featured, we have come up with 3 picks for you to choose from to make your video. So, you choose 1, and make it your own!

(Please keep in mind that the video should be a maximum of 15 seconds.)

  1. #FITGIRLCODE to me, is…
  2. #FITGIRLCODE motivated me to…
  3. Being a Fit Girl means…

As for the video requirements, they are simple and will help us out A LOT:

  • Filmed outside, with a pretty background 🙂
  • Full upper-body shot, from hips to top of your head
  • HD
  • Good lighting
  • Good audio (no background noise)

 

FINAL STEP —

Submit the video as an MP4 file to ambassador@fitgirlcode.com

 Join the #FITGIRLCODE Movement

We are beyond excited to see all sorts of videos coming in! And seeing as this is the most beautiful thing you could be doing for us, we will be including ALL of the videos that meet these requirements. Thank you for being you Fitties!

With lots of love,

The #FITGIRLCODE crew

P.S.: By submitting a video to ambassador@fitgirlcode.com, you are giving us permission to include it in our promotional #FITGIRLCODE video for the world to see! 

#FITGIRLCODE & Jogha on a Purple Day auction!

Today it’s Purple Day! This is all about raising awareness of epilepsy, which affects more than 65 million people worldwide. Epilepsy can change anyone’s life at any time. Started in 2008, March 26th is now represented through the colour purple. Supporters around the globe are encouraged to wear purple so sufferers know they are not alone and to dismiss any myths about the disorder. That’s why we teamed up with STYLIGHT, other global influencers and celebs to raise awareness and money for this cause! 

Epilepsy is a brain disorder that results in having seizures. Seizures are sudden intense electrical bursts of activity in the brain which cause a temporary malfunction and disrupts how it works. At the moment, there is no cure for epilepsy yet, although some sufferers can alleviate their symptoms a bit by using medication. We can only imagine how difficult this disorder must be… All of you out there: you are not alone!

To help raise money for Purple Day, we’ve donated two items for the global auction that STYLIGHT is hosting: one #FITGIRLCODE item and one Jogha set!

#FITGIRLCODE Purple Day sweater

This sweater is literally one of a kind! Especially for Purple Day, we made the classic #FITGIRLCODE sweater in a purple edition. Of course it’s organic cotton as usual and it will keep you warm before & after your intense workout. If purple is your favorite colour then this is your lucky day! You can place your bid on this unique item here until the 2nd of April.

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Jogha floral set

Well you all know this one! The infamous floral set of Jogha is also being auctioned, yay! With a hint of purple, the floral set is perfect for this occasion. The long tights and the racerback bra are being auctioned together in size M, so place your bid on this stunning set here until the 2nd of April.

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Will you be wearing purple today? 

Popeye Spinach Smoothie

Since I have the ambition to become the sexy woman version of Popeye, I need my weekly dose of spinach. Spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source of vitamin A, vitamin C, vitamin K, magnesium, manganese, folate and iron. Beside combining this edible flowering plant in your salad, turkey sandwich or lasagne, you can mix it up in a healthy smoothie. YEAH! 

My dear friend Lotte Oosterom first introduced me with this green monster and ever sinc then I am hooked and even made it my after workout recovery drink. I added whey protein to this recipe to make sure that my muscles would get enough “fuel” to recover from my insane workouts in the gym. 😉

INGREDIENTS FOR YOU AND YOU BFFF 2p:

  • 1 banana
  • 1 apple
  • 2 peeled oranges
  • 2 hands of fresh spinach
  • 1 glass of almond/ soya milk – unsweetened- or water (what ever your preference is)

HOW TO PREPARE YOUR POPEYE SPINACH SMOOTHIE: 

Blend all these ingredients together into a green smooth monster 😉 but make sure you add the whey protein and ice cubes into your blender on top of the other ingredients. So that you don’t break your blender 😉 with the ice cubes. And that the whey protein doesn’t stick at the bottom of your blender. Add more almond/soya milk or water until you like the consistency, if you found the smoothie too thick. You can also leave the whey protein out if you don’t use it as a recovery work-out drink but just for a healthy booster drink in the morning.

Hopefully you will enjoy this smoothie as much as me and my Mr. Handsome do 😉 If you have another recovery work-out smoothie recipes, please tag me on Instagram (@stephanie_fgc) if you post them online. I love to get inspired by you and try out new smoothies 🙂 

ENJOY! 😀

Tips on how to declutter your home

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

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

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

 

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

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

 

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

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

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

Follow me on Instagram.

30 days to destress

Inspired by Fit Girl Laura’s 30 day yoga challenge, I decided to go on a personal quest. A mindfulness quest. These last months, I’ve been really busy and now it’s time for more structure and a little more zen in my life.

Why am I so busy?

People always ask me; why are you so busy? You’re just a student. Well, besides writing for #FITGIRLCODE, I also study communication, have another job in the weekends, try to workout as much as I can and I’m busy spending time with my friends and family. Besides working out, I don’t really make time for myself. I’m the kind of girl that always says yes to everyone and always wants to help other people even if it’s at the expense of my own well being.

My classmate suggested to do some minfulness or meditation exercises. So I decided to do a mindfulness challenge for 30 days. This will help me to destress and get a little more zen. For this challenge I’m going to do some exercises like meditation every day.

So what is mindfulness exactly?

Mindfulness literally means: being fully aware of your current experiences. Mindfulness is all about the art of being present in the here and now. With mindfulness, you live more intensity and consciously. You can focus better and are more relaxed. Your mind is at ease.

With mindfulness, you learn to make conscious decisions instead of responding automatically. Therefore you will react better to stressful situations and learn to think different.

My goals for this month

My goal is, of course, to become mindful. I want to learn how to cope with stress more easily and find a way to release the stress. Also keeping it up for 30 days in a row is a challenge for me.

My challenge starts April 1th, anybody wants to join me? Take a look at my Instagram account (@lisanne_fgc) to stay updated.

Love,

Lisanne

 

5 Instagram yogis you must follow

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

1. Rachel brathen (@yoga_girl)

rachel

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

2.Kino Macgregor (@kinoyoga)

kino

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

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Start ‘Meat Free Week’ With These 7 Delicious Veggie Recipes

Today global ‘Meat Free Week’ starts. Why would you go meat free for a week? Well, it might encourage you to think about how much meat you eat, where your meat comes from and the impact eating too much meat has on your health, animals and the environment. If you’re not used to eat vegetarian, skipping meat from the menu might seem like a big challenge. But if you are willing to experiment in the kitchen I assure you that you won’t even miss it. There are so many foods out there that replace meat perfectly fine, like beans and tofu for example. If you put a little bit more effort in prepping your veggies, you will surprise your tastebuds and even your boyfriend for sure. My BF was a bit hesitant at first too, but I managed to convert him into flexitarian.

I collected these 7 delicious veggie recipes for you to start your ‘Meat Free Week’ with.

1. Sweet pea bruschetta with ricotta, mint and pecorino

Photo by Karen Tedesco

Ingredients

1 cup whole milk ricotta cheese
1 cup shelled peas, fresh or frozen
Salt
Extra virgin olive oil
Fresh ground black pepper
4 ¾-inch thick slices crusty bread
1 garlic clove
Handful fresh mint leaves, sliced thin
2 ounce chunk Pecorino Romano cheese

Find the cooking instructions here.

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5 main reasons to consider becoming a vegetarian

Today is the official start of “Meat Free Week”. This is a global campaign to get you thinking about how much meat you eat, and the impact that eating too much of it has on your health, animals and the environment. We challenge you to join us in not eating meat this week, which includes poultries and fish as well. Throughout the week, we will be posting a series of articles related to this and some nice vegetarian recipes to keep you satisfied! 

As someone who has been eating meat since I can remember, I never really even thought of breaking this habit; until now. In the last few months, I have noticed a growing skepticism and queasiness in my stomach when it came to buying meats or poultry. I don’t know if this shift is a product of the scandalous reports that seem to be released every now and then, or if I understood this while becoming a student.

By making my own meals, I’ve had first-hand experience with handling raw. industrial. slimy. chicken. Ever since, I am either avoiding it by making my roommate cut it, buying it sliced, or eliminating it completely from my meal! After doing my research, I understood what processes MOST meats and poultry undergo. There are countless amounts of additives, pesticides, and other toxic production methods that do not fall into the range of what any person in their right mind would want to put in their bodies… For this reason, I write this article more in the hopes to inform you in a simple way and encourage you to decrease your meat usage or even convert to a vegetarian lifestyle.

Here are 5 main reasons why we should all consider becoming vegetarians one day or another —

    1. “Two words: meat extenders + fillers”

      These two techniques are what make your choice of meat affordable and pretty. What they are, basically, is non-meat substances with altered protein content and high carbohydrate levels, lots of it.

       

    2. “The almighty chicken hormone cocktail”

      From the time they are in the egg, chickens are vaccinated with an abusive cocktail of antibiotics and growth hormones to survive the drastic living conditions they are about to go through. However, not even all of these chemicals are protecting us from the rising fear that there are new parasites that are becoming “scarily” resistant to all of our human efforts. #justsaying

      PS; Not-so-fun fact: chickens are now grown so quickly that if humans grew as fast, we’d weigh around 160 kilos by our second birthday…

       

    3. “Liar liar pants on fire, I spot an untruthful label!”

      I always wonder about the labels I see on packages, and there is a common belief that they are often deceptive. It is not the exception when it comes to meats — if there is neither an ingredients list nor any information listed on the front label, don’t assume it’s additive-free. Most words used to make claims on the front of packaging are not regulated (e.g., “natural”), so they really aren’t meaningful.

       

    4. “A beautiful veggie-full diet pleases your inner goddess”

      Not only does it provide your inner goddess with all of the right vitamins, minerals, antioxidants, and phytonutrients, but it also boosts your energy levels and increases your sexual libido. The saying that “vegetarians make better lovers” didn’t just come form nowhere!

    5. “But at the end of the day, we should reconsider our choices because we are emotional beings, and we should treat other creatures as such too.”

      Over the years, overproduction has led to the most inhumane procedures to kill animals faster and in bigger quantities. So how about we stop for a second and really think about what it is we are encouraging?

As a fit girl who is currently trying to jump off the meat wagon, nothing would make me happier than having some tricks and tips on how to get the best balanced nutrition! So this is a call to all of our vegetarian ladies (and all of the other fit girls too) to share your thoughts, tips, and any opinion you have on this topic!

Sources

Photo diary of Roos: March 2015

Hi girls, how are you? Today I’m sharing my photo diary of March 2015 with some of the highlights of my personal Instagram. I always love reading other people’s photo diary, so hopefully you’ll enjoy mine!

berry

This Berry Booster Smoothie Bowl (recipe here) tasted amaaaaazing and was ready in 2 minutes! I made this when I just ate an entire chocolate bar and felt like crap. This super smoothie gave me a brand new start of the day, feeling energized and fit!

outfit

Pretty workout clothes make you train harder, don’t you agree? At least that is what I tell myself…Haha! This Jogha outfit is one of my favorites. Seriously these loose shorts are brilliant and I wear them all the time 🙂

sushi

Sushi salad is such a life hacking dinner idea! It tastes like sushi, it looks great (guests will love it), but it’s ready in 5 minutes. Perfect for lazy or busy Fit Girls. Anna wrote down the recipe here.

beforeafter

I’m not ashamed of my “old” pictures of myself. They remind me of how much I’ve changed. I’ve lost 12 kilo’s, but the biggest difference I’ve made on the inside, finding peace of mind 🙂

smoothie

Quick smoothie: yogurt / blueberries / oatmeal / coconut water. Yum!

cleanjerk

Yessss! I tried to do some clean and jerks with 40 kilo’s and I succeeded! This picture shows my victory face, haha. Sometimes it’s good to try something out of your comfort zone. If you fail, you know your “limit” and have set a new goal. If you succeed, well, you’re one step closer to being a rockstar 😉

zoodles

Zoodles! Waaaah I love these zucchini noodles! You can make them using a spiralizer. Adding shrimps and tomatosauce is a classic combination at our place 🙂

I hope you enjoyed this quick photo diary with some of the highlights of my Instagram account 🙂 My Instagram feed is always filled with easy recipes, workout pics and simple meal ideas!

x

Roos