Green Hulk Spinach Soup

Today I wanted to share my Green Hulk Spinach Soup. It’s a super easy and delicious soup, packed with vitamins, fibers and flavor. It’s sooo delicious and people will think you spent forever in the kitchen. Don’t tell anyone: this soup is made from scratch in 15 minutes!

Equipment:

– Blender or stick blender
– Soup pan

Ingredients (4-6 portions):

– 400 grams of fresh spinach leaves
– 200 grams of fresh green peas
– 1 liter broth of choice (beef or vegetable are my favorites for this soup)
– 2 spring onions, in small rings
– 1 clove of garlic, squeezed
– 1 tablespoon oil (I used coconut oil)
– 100 ml almond milk (unsweetened!)
– hand of fresh parsley
– Optional for decoration: A mixture of seeds and nuts, plus extra spring onions

Preparation:

Stir fry the spring onions with the oils in a soup pan for 3 minutes. Add the garlic and fry for one more minute. Add the beans and broth. Simmer for 12 minutes on a low heat, until the beans are tender. Add the spinach leaves in small portions, together with the almond milk. Use a (stick) blender to blend everything into a smooth soup.

That’s it!! Decorate your soup with extra parsley and a mixture of seeds and nuts. It will look gorgeous and add extra nutritional value! Please share your Green Hulk Spinach Soup with us on Instagram! Don’t forget to tag me, @fitgirlroos. I always love reposting the pictures of other Fit Girls! 🙂

Hope you enjoy this recipe!
Have a great day,

xo
Roos

Clean brownie recipe

That’s right, I said it, a healthy brownie. Did we just enter heaven’s gates? You can see for yourself – you can easily make this in your kitchen. I won’t beat around the bush, here is the clean eating brownie recipe:

Clean brownie recipe

Ingredients:

  • 250g dates (pitted)
  • 120g healthy nuts (think of almonds etc.)
  • 4 eggs
  • A pinch of cinnamon
  • 2 teaspoons of raw cacao powder

How to prepare:

  1. Put the dates, cocoa, cinnamon & nuts in the blender and grind them in chunks.
  2. Split the eggs, then blend the egg yolks.
  3. Stir the egg white until they are stiff, put them in the blender and mix it with the rest.
  4. Make sure a cake pan is greased and put baking paper on the bottom.
  5. Pour everything into the cake pan and put it in the oven for 35 minutes at 180 Celsius.
  6. Enjoy a bite straight from heaven.

There really is nothing better than a clean eating brownie! Special thanks to @dare2challenge for the recipe!

#FITGIRLCODE Photoshoot at SixForty

Last weekend, [almost] all of the Fit Girls got together for a #FITGIRLCODE photoshoot to get some snaps to show off some brand new faces! In the last few weeks our family has been growing fast, so this was the perfect opportunity for everyone to meet & greet in one place and take part in the pictures.

We are really pleased with the outcome of the pictures, but today we want to share with you what was happening behind-the-scenes! Looking back on it, it didn’t even feel close to a working day just because everyone was having such a good time:

It all started on a little walk to the photoshoot location, SixForty Gym:

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Fit Girl Tiziana and Fit Girl Roos started a gun show by showing off some sculpted back muscles on set —

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As the girls chose their props to pose with, some went for some more challenging poses to hold all the while keeping a pretty smile 😉 —

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Call it tiredness or Almond-butter high, but at some point even the photographer decided to join the silliness —

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One of our happiest Fit Girls on set was Fit Girl Anna, who until recently hadn’t felt comfortable wearing booty shorts. And now here she is, not only wearing them but ROCKING them! Hard work and a healthy nutrition does pay off —

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Some of our favorite duo pictures included some dreamy looks and big smiles that brought out the cutest dimples —

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And last but not least, our little social media and marketing interns working their magic in between giggles —

 

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The shoot took place in Sixforty‘s brand new gym. Some of the Fit Girls go there several times a week to literally sweat their butts off. Sixforty’s training method combines CrossFit, HIITT and bootcamp exercises which have proven to be very effective if you look at the transformations of some of our Fit Girls. If you’re looking to start your Fit Journey, this gym, or any gym with a similar workout scene,  could be a great starting point for your new lifestyle. You don’t need be an advanced Fit Girl to start training here, each exercise and training is split into several levels. Don’t get me wrong, the workouts are badass, but the excuse: “I’m not fit enough yet”, does not apply in this case. If you are an advanced Fit Girl, you won’t get bored either. There is always room for a challenge.

If you dare to challenge yourself, sign up for a free trial lesson. Send an email to training@sixforty.nl with your name and the training you’d like to attend. Check out the schedule here. Hope to see you soon!

Healthy Portobello Mushroom Hamburger

We all love hamburgers!

Sometimes I have these days when I just want to take a big bite into a juicy burger.  My burger cravings come with everything you can wish for at that moment: bacon, egg, cheddar, onions and a nice sauce. My only problem is the feeling after eating a burger like this one. It doesn’t make me feel good or satisfied with my craving, instead, I feel guilty and bloated.

This is why I have resorted to eating my self-made (healthy!) version of a hamburger, which I prefer by far. I make them from skinny minced beef and instead of using hamburger buns, I use portobello mushrooms. To top it off , I add onions, pickles and homemade ketchup — with this recipe you’ll be good to enjoy a super duper yummy GUILT-FREE burger!

Ingredients (1 person)

  • 4 portobello mushrooms
  • 1 tbsp coconut oil
  • 150 g skinny minced meat
  • 1 onion
  • 1 tomato
  • Lettuce
  • 2 pickles
  • Salt, pepper & garlic herbs

Tomato sauce:

  • 2 tomatoes
  • 50 g tomato puree
  • 1 tsp oregano

How you make it

  1. Preheat the oven to 240 degrees Celsius. Cover a baking tray with a sheet of baking paper.
  2. Place the portobello mushrooms onto the baking tray with the convex side up. Sprinkle with coconut oil and some salt and pepper. Bake for about 15 minutes in the oven.
  3. Mix the meat with some salt, pepper and garlic herbs. Make two pretty burgers of the meat. Cut the onions into rings.
  4. Bake the burgers with the onion rings in a frying pan with some coconut oil.
  5. Dice the two tomatoes for the sauce. Place into a pan along with the tomato puree and oregano until you get a nice sauce.
  6. In the meantime, remove the Portobello mushrooms from the oven once they 15 mins. are done.
  7. It’s time to build your burger now! Place two portobello mushrooms on a plate with the convex side down. Top it with the lettuce, burgers, tomato sauce, fresh slices of tomato, pickles and onion rings. Place the two remaining portobello mushrooms on top and your healthy burger is ready to eat!

burger

Bon appetit Fit Girls! And remember to share your own version of a healthy hamburger with the hashtag #FITGIRLCODE or @fitgirlcode! 🙂 For even more delicious and healthy recipes follow my BlogFacebook and Instagram.

9 steps to find your balance

Most of my time I struggle with the this hectic thing called life. I have got the habit of adding another fulltime job to my life and challenging myself to put 32 hours in one day and nine days in a week. Somehow I’ve been managing this lifestyle for quite some years now. But even when I overcome these time challenges and accomplish my to-do list, I don’t feel like I have a balanced life. Sounds familiar? Keep reading for the following 9 steps. If we can become Fit Girls, we can definitely find our balance back and stay zen.

In my research towards this subject, since I am as clueless as you are… 😉 I came across this quote:

“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.” – Thomas Merton

What does life balance really mean
Perhaps more time? Or less stress? Many people see the importance of work life balance, since we work for the longest part of our lives. Or a work-out life balance, when you are working on a healthy lifestyle? Whatever you seek, trying to schedule an equal amount of hours to each of your work, study and personal activities is usually unrealistic and unrewarding. It is nearly impossible to timeframe your life because your life is what’s happing in the moment and can’t be scheduled by every hour. And sometimes we need to deal with unexpected events which never fit into our timetables.

According to Jasmin Tanjeloff, a licensed psychotherapist, a balanced life means: “To handle on the various elements in your life and don’t feel that your heart or mind are being pulled too hard in any direction. More often than not, you feel calm, grounded, clear-headed, and motivated”.

Read on the next page what this could mean for you.

Jasmin Tanjeloff divided balancing into two categories: Internal and External. We can explain this as following according to a Fit Girls mind 😉

1. Internal:
Mind: Challenging yourself intellectually vs. creating opportunities for your mind to go on a vacation
Heart: Giving love vs. receiving love with cherries on top
Health: Eating, drinking, exercising on a regular base vs. resting and treating yourself to a jar of peanut butter

2. External:
Work / Study: Pushing yourself to achieve goals vs. seeing the bigger picture and enjoying this ride on a unicorn
Social: Satisfying your social needs vs. having ME-TIME in your sweatpants
Family: Fulfilling your familial responsibilities vs. creating healthy boundaries like you do with your cheat meals
Fun: Take time for things you enjoy doing vs. making sure you don’t go flamingo-crazy in this department 😉

Internal vs. External focus
Oftentimes, we focus on one more than the other. For example, when you are only focusing on the external things in your life and you are busy working, studying, going to the gym several times a week, running errands, meeting up with friends and family, going out, cooking healthy meals and snacks. Or in other words, managing this hectic thing called life, we focus on the external. While being this badass-can-manage-anything-at-the-same-time girl, we don’t pay attention to what is going on inside our heart and mind.

But it could also be the other way around, when you only focus on the internal and spend a lot of time reflecting on yourself. And we tend to miss out on the experience of living and become couch potatoes in our unicorn sweatpants eating peanut butter all day.

Perhaps you’ve already have balance between these two categories but might like to balance out some specific element in your life more. As you could see on the previous page, both ends of the categories Internal and External, are positive; BUT if either side is taken to an extreme, your life could end up out of balance. The next two pages are 9 steps on how to find your balance 😀

How do you find your balance?
Jasmin Tanjeloff explains the following 9 steps to help us Fit Girls find balance in our lives besides only practicing our yoga moves without falling on the ground 😉

1. Acknowledge Take some time to really look at your life, your state of mind, and how you’re feeling. Be honest with yourself and notice the areas of your life that you’re neglecting.
Tip: Writing down your state of mind could help you acknowledge. It gives you the opportunity to read back your thoughts and see what is keeping you so busy besides your healthy lifestyle.

2. Examine Notice if you’re leaning more toward an internal or external focus, or if there are areas within each category that you would like to be more balanced.

3. Set goals Look at the outline to help you decide which ways you want to balance your life. Make a list.
Note: This is not one of your to-do lists. For example, the webshop ‘My Lovely Notebook’ has the Carpe Diem Journal were you can write down your goals and keep track of them. It’s on my wish list for sure 😉

4. Plan Tasks Make a list of daily, weekly, and monthly tasks that you will need to do to achieve each of these goals.
Tip: While planning these tasks, ask yourself the questions: What have you tried in the past? Did it work? If not, what can you do differently?

5. Reflect What is the most important thing you’ve accomplished in the past? How did you stay focused towards this goal? How did you handle your fears, doubts, anxieties, worries, and negative self-talk? How does it feel to know that you’ve accomplished the goal despite of these parts of yourself?

6. Prepare What is your inner “stuff” that will try to keep you from sticking to your plan (fears, worries, doubts, negative self-talk)? Can you specify the things you will say to yourself to push you off tracks?
For example: “If I ever bring myself to get my ass off this couch, I will be unstoppable” 😀

7. Empower What do you need to remember in those times? What are things you can say to that self-sabotaging part of yourself? BUT be kind to yourself. Balance won’t feel good if you’re cruel to yourself in creating it!
For example: Write a note to yourself, like; “Dear Self, I know you’re doing the best you can. I believe in you. I love you! Love Me <3 😉

8. Connect Is there a person, like your BFFF (Best Fit Friend Forever), to support you, motivate you and keep you focused when you have got hard times? Jasmin Tanjeloff highly recommends that within this step we connect and share our inner processes with someone. To help us when we are facing a challenge and also to celebrate when we have accomplishments.

9. Plan Just like accomplishing any goal in life, it takes time and effort to overcome your old habits and patterns and create new ones. Like not eating the whole chocolate bar at once like we used to do, but one bite at a time 😉 The key to this step is to acknowledge your old habits and patterns, but really acknowledge and be honest towards yourself. Then you create new habits step by step, like we did when we started our healthy fit journey, to enjoy a more balanced life going forward. YEAH! 😀

If us Fit Girls follow and rock these 9 steps, like we do working our asses and abs in the gym, we will find balance (back) in our busy, fabulous and beautiful lives!

Need our support? Leave a comment below! We can support each other 😀 SUPERYEAH 😀 😀

 

5 Ways to get a 6-Pack in a Matter of Minutes

We all know the struggles of not getting results fast and easy. A fitness journey takes time, hard effort, and most of all patience.We’re all acquainted with the famous saying: “it takes 4 weeks for you to notice your body changing, 8 weeks for your friends and 12 weeks for the rest of the world”… But lucky for you, us Fit Girls have gone above and beyond to provide you with 5 easy ways to get a 6-pack in a matter of minutes!

Plus, you don’t even need to follow a healthy nutrition plan. It’s all about tweaking your environment and making good use of the tools around you 😉

1. Take your selfies in the correct lighting

Girls — I cannot stress this enough. Having an appropriate lighting whilst taking your mirror selfie is crucial to getting that ideal bikini body! Never underestimate the power of a proper shadow adjustment and a decent phone angle.

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2. Make good use of your entourage

Seriously though, why do people make it sound like it’s so much work? Just take a look at how happy these two are! Wanna know why? Instant abs. That’s why.

3. There are make-up tutorials for anything – literally.

Just like you could paint yourself towards looking like Beyonce or an Avatar blue monster thingy, you can also “work” your way towards built abs in no more than a 7  minute Youtube video. Got to love the Internet!

4. Get creative with objects around your household

Going back to basics. Might be nice to give your vacuum a funky-er use than cleaning the house. All you have to do is place it behind you casually during a selfie and voila! Fat is absorbed and 6-pack is in sight 😉

*Tips: 

  1. take a break between every shot, the vacuum should not stay stuck behind you for over 7 seconds. This will avoid awkward-looking hickies.
  2. Make sure the vacuum is not apparent in the picture, this could lead to some unwanted comments and a major street-cred decrease.

 

5. Indulge in 6-pack shaped items

MY ALL TIME FAVORITE. It’s all about the power of the mind. If it looks like a 6-pack, it can turn into one. This is probably the easiest, yummiest, and happiest way to achieve your dream bod (mentally), all you have to do is purchase these lovely little squares in a chocolate form. They might not be perceived at first, but once you gob the whole packet down you will surely be feeling the love in your stomach. 🙂

 

I hope these tricks are as useful to you as they were to me. But on a more serious note, let’s put a stop to these “fast ways to…” or “easy fat and weight loss” articles. I encounter these daily and they are either repetitive, unhealthy, or a pure scam. You Girls should do you and what works for you. There is no easy way to get there, and if there were, would we want it as badly? Just work your butts off and show the world that a Fit Girl can go above and beyond to get to her goals 😉 And remember, it’s always so much funner if we share our journeys! Simply tag us @fitgirlcode or with the hashtag #fitgirlcode and show us and the rest of the world how far you’ve gone!

Overnight Oats

Some of you may know what overnight oats are, but for the ones that don’t know: let me tell you what they are and how awesome they are! Next to green smoothies, overnight oats are on top of my breakfast list and they never let me down!

Oats are full of fibre which helps preventing blood sugar spikes and crashes, aids digestion, and keeps you full longer. I often mix my oats with some flax and chia seeds. This way I provide myself the daily amount of recomended omega 3 fatty acids, plus some extra protein and minerals like calcium and magnesium from the chia seeds. Of course that little tablespoon of chia seeds won’t provide me with nearly enough protein for the day (something superfood-critics might state), but it sure helps getting there.

Due to dairy intolerance, I don’t use regular milk but I switch between almond milk, oats milk, soy milk, spelt milk… basically all the variations out there. If you don’t experience any tummy troubles consuming dairy you could just use dairy milk to add to your oats. I would recommend switching milk every now and then though. Variation is important for health and it keeps things interesting!

 Here is what you need:

  • 1/2 cup of (gluten free) oats
  • 1/2 tbsp flax seeds
  • 1/2 tsbp chia seeds
  • 1/2 cup of almond/hazelnut/rice/cow’s milk
  • 1 tspn cinnamon
  • optional: 1 or maybe 2 tbsps of extra water, depending on how thick you like it

Put everything in a bowl and set in the fridge for at least 3 hours. I always make them in the evening and put them in the fridge overnight. In the morning I often top them with fruit (blueberries are my favourite! low in sugar, full of antioxidents and just super yummy) and sometimes tahini, nuts, or superfoods. 

And there, you have me drooling while writing this post… You just can’t go wrong with oats! Enjoy!! 

Last chance to train w/ #FITGIRLCODE & Natuurlijk Sportief

Throwing stones, running through mud and flipping over logs aren’t the most relaxing and easy things to do. But becoming fit and healthy is never easy anyway! To achieve something in life you have to really push it, give it your all and step out of your comfort zone. And the best way to go about this is to go all the way and do things you would have never expected yourself to do.

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Imagine those dark, rainy and cold evenings, when everybody is just hanging on the coach watching movies with a bucket of popcorn on their lap. Of course the weak person inside you will want to do the same. On those moments you must be strong and tell yourself that it doesn’t matter what the weather is like, how dark it is outside, or how busy you are tomorrow. The only thing you have to do is go outside and make yourself warm and motivated by running, throwing and flipping. Of course you could simply put on an extra layer of clothes and go for an easy run, but will that make you strong? Or do you really need an intense workout which will make you forget all about the weather, the movie and the many excuses you had at home?

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Going outside into that cold night, running through the woods, feeling the rain on your face isn’t just about having motivation or dedication. It’s about not accepting the idea that there are limits to what you’re capable of.

Last chance to train w/ #FITGIRLCODE & Natuurlijk Sportief!

We challenge you to step out of your comfort zone and release your inner badass during a special #FITGIRLCODE community training session on the 22nd of March in Rotterdam. We have 5 places left so if you’re up for a physical challenge and you like to be outdoors, make sure you join us! Here’s what you have to do:

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How to stay focused

How to stay focused when your mind is all over the place

Impulses can lead you off your track
Whether in work, at home, during activities or even hanging out with family and friends, your mind can take you to places and out of that moment. For no reason whatsoever. It’s just because you let it happen.

Be in the present in order for you to enjoy your precious moments
Giving all your attention is impossible if your mind is making your groceries list, picturing your kid’s agenda or thinking back to your last gathering with friends. And sure, your loved ones will accept it at one point, but try picturing yourself with the feeling of being ignored. And it’s actually not fair to people when noticing your attention has left the building.

Tips on how to stay focused and coming back to the moment
Inhale, exhale
As soon as you notice your mind is taking you for a little stroll, start focusing on your breathing. Find a comfortable position in the position you’re in and breathe in…. and breathe out.
Continue filling both your lungs and belly with air through your nose…and breathe out through your mouth. Then try to keep your breath in your belly area and notice how your belly fills itself up with air…aaaand let it go.

Absorb
Now bring your attention to the person you were talking to or the situation you were in, by really absorbing the words or the activity. Be conscious of the fact that you are in the moment. And all your senses will awaken.

Let go
In this phase you have now successfully let go of your thoughts. They might have not been completely gone as you can picture them waiting for you to give them your attention again, but please know thoughts are not your loved ones or your favorite activity. Thoughts are merely created by this magnificent part of your body – your brain. So keep breathing, absorbing and finally let go of them completely.

Enjoy
You will soon notice and feel the joy of giving your full attention and focus. Every precious moment in life will energize you which will result in a total well-being. And most importantly, you are bound to smile from the inside after giving yourself without giving yourself away.

Feel free to leave a comment below and follow me on Instagram

Fit Girls’ Favorites: Sports

Last week we introduced a new serie of articles called ‘Fit Girls Favorites’. In these articles we answer questions of Fit Girls all over the world. This week we answer the question ‘What’s your favorite sport’.

We love to workout and try a lot of sports. We all have our own favorite. Ashley, Lisanne, Roos, Satijn and Yola wrote a piece about their favorite sports.

Ashley

(@ashleykalila)
SAMSUNG CAMERA PICTURESYoga is my favourite sport. Well, actually, it’s the only sport I do, so it is automatically my favourite one then isn’t it? Not only have I become quite flexible, but I’ve also become strong. Something I didn’t think would happen from practicing yoga! I love how yoga can be any kind of work out that I need it to be. Sometimes I just need a calming practice when other days, I want to have a hard workout and be sore the next day. I love how versatile it is!

Lisanne

(@lisanne_fgc)
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My favorite sport is CrossFit or crosstraining. I always found it very hard to motivate myself to go to the gym. But I since I discovered Elevator Sports this is not a problem anymore.  I love to workout with one of the other Fit Girls as my buddy. When I first started with CrossFit it was really hard, I was nauseous and dizzy, but after a couple lessons I really noticed the progress. Okay, I don’t have a sixpack yet, but I’m definitely getting stronger!

Roos

(@fitgirlroos)
794184cecbe609ec287045c8dbfc669bMy favorite sport is definitely weighlifting, and in particular functional training, like crosstraining or CrossFit. Why? Because lifting some heavy stuff gives me the best feeling in the world! I feel powerful, strong and invincible. I love pushing my boundaries. Sure, I would go for an easy run now and then, but explosive movements are always my favorite! Plus, the biceps guns and toned legs are a great bonus!

Weightlifting is becoming more and more popular around girls and I love that. It won’t make you look bulky, just toned and fit! Give it a try and see for yourself!

 

Satijn

(@satijn_fitgirlcode)
Satijn_crossfit
My favorite sport is definitely CrossFit. Since I started at Crossfit U1, last november, I feel so much better. After every lesson I have this enormous grin on my face because I exceeded my expectations. Lifting weights not only makes you strong, it really tones your body. Plus it’s too much fun. I enjoy the variety of exercises: every lesson is different. We use barbells, kettle bells, weighted balls, a rig for pull-ups. You train your entire body, every inch gets stronger every workout. The people are great, the atmosphere is bad ass: with loud metal or hiphop playing, you push yourself to the max. You end up dirty: drenched in sweat, chalked up and filthy from dropping to the floor while you’re doing ten thousand burpees.

They say the first rule of CrossFit is that you never shut up about CrossFit. Luckily I don’t have to bore my friends with my stories anymore, I got myself a whole new family with the same passion ;)!

Yola

(@yolaforthewin)
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My favorite sport..that’s a hard one! I love to do all kinds of workouts such as CrossFit, bootcamp, boxing and bodycombat. I love all of them because they are so different. What they do have in common is that they are explosive full-body workouts and have an high-impact level. That’s exactly what I need when working out. Bring on that sweat!

 

What is your favorite sport? Tell us all about it! Are there any other questions you have for the Fit Girls? Please post them in the comments under this article, or send an email to fitgirllisanne@gmail.com.

Love,

The #FITGIRLCODE crew

3 Healthy Recipes Models Eat During Fashion Week

Spring is around the corner and that means one thing in the fashion world: Fashion Weeks! Designers all over the place are showcasing their new collections down the runways of the fashion capitals to inspire the new it looks of the moment. Although I do keep an eye open for fashion and in particular this year’s sports trend, there is one thing I like even more: FOOD. After I first heard about backstage menus, I decided to go on the hunt for some of these healthy recipes that get the models going!

It’s no secret runway models are known to have a slimmer figure, but that doesn’t mean they don’t eat just as much as a Fit Girl. On the contrary, it is especially important for them to have a balanced diet during Fashion Week. They need more energy to be able to handle the high stress levels, long hours of standing, and the constant rush activity. Sure, these girls want to be seen sporting (and rocking) that skin tight last-tendency dress, but they will not miss out on a nutritious meal and in-between snacks to fuel themselves through 14-hour long days.

With a little help of a life-long friend (Google) and some spare time, I gathered 3 healthy recipes that have been Fashion Week model-approved and found backstage of some of the biggest fashion names in the industry:

3 Healthy Recipes

 

Chicken and Kale Sandwich:

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Ingredients:

  • 2 ciabatta buns
  • 3 tbsp of your favorite teriyaki sauce

Roasted Sweet Potatoes

  • 1 sweet potato, skin on, cut into cubes
  • 3 tbs vegetable oil
  • 1 tsp. paprika
  • freshly ground salt and pepper

Kale Salad

  • 1 cup kale leaves, pulled off stem, washed, dried and cut
    into strips
  • 2 tbs lemon juice
  • 3 tbs olive oil
  • freshly ground salt and pepper

chicken

  • 1 lb chicken thighs, skinless 3-4 pcs.
  • 3 tbsp vegetable oil
  • 2 cloves fresh garlic, grated or crushed
  • 1 tsp smoked paprika
  • 1 tsp fennel seeds
  • 1 tsp ground coriander (optional)
  • ¼ lemon, thinly sliced
  • freshly ground salt and pepper

For full instructions on how to make this killer sandwich, click here.

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5 ridiculously embarrassing Fit Girl moments

‘Oh my god…. Did that really just happen?” “Yup! Unfortunately it did happen!” Being a Fit Girl has a lot of advantages: exercising makes us happy, strong and toned. But sometimes, we slip up and make a ridiculously embarrassing blooper! Check out these recent embarrassing Fit Girl moments.

1. You pee a tiny winy bit in your pants while jumping rope (“Thank the fitness gods for dry fit material!”)

2. You try out a new yoga pose and fall flat on your face

3.  You can’t get the clips off your barbell and have to ask for help (“Bye bye, badass reputation!”)

4. You pass a small fart during yoga class (‘” If nobody heard it or smelled it, it didn’t happen!”)

5. When a good friend tells you your leggings are kind of see through, after you’ve been squatting in these leggings for the last 3 months (“Thanks, girl..!”)

 

We hope we made you laugh for a second with these funny fitness bloopers!  Remember: embarrassing moments are normal! We all have them. Best thing to do, is just to laugh about it and carry on with your awesome workout. And wear dry fit shorts. And have your best fit friend forever (BFFF) test your leggings before squatting. Haha!

Three Booty-Building Exercises

Because you can never have enough booty! Here are three easy booty-building exercises that you can do at home. All you need is some space, a mat and if you want to, you can add some weights. You can use a kettlebell, dumbbell or ankle weights. Please make sure to do all the exercises at your own pace to keep it safe and always keep in mind: form over speed!

The muscles
If we want to build some booty, we will need to work on our glutes. It’s a group of three muscles that form your buttocks. Your Gluteus Maximus (the largest one of three) is known to be one of the strongest muscles in our body. Weight training exercises can significantly strengthen the gluteal muscles so if you can, we recommend that you add some weight to the upcoming exercises.

The exercises
♥ | Single leg deadlift
Hold a dumbbell or kettle bell in your right hand, next to your thigh with your arm straight. Stand with your feet slightly apart. Lift your leg so it’s just off floor. Lower the dumbbell to the floor while raising the back leg behind. Keep your back straight and the knee of your supporting leg slightly bent. Keep your hip and knee of the lifted leg extended throughout movement. Once the stretch is felt (you will feel the burn in your hamstrings) or if your dumbbells touch the floor, return to original position by raising your torso while lowering lifted leg. Always look in front of you. You probably will look to the floor automatically but it will be harder keeping your balance this way. Do 10 reps. After that you switch the dumbbell to your other hand and repeat. You can also do this exercise with a kettlebell.
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♥ | Single leg glute bridge
Lie with your back on the floor and knees bent at 90 degrees. Put your left feet on your right knee. Lift the hips off the floor by pushing through the floor with your heel. The result should be a bridge from the back of your shoulders to your knees. Do 10 reps while your butt does not touch the floor. Lower your hips and switch legs.
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♥ | Kneeling leg raise
Start on your elbows and knees. Lift your right leg straight up from the hip and then slowly bring back down lowering your toes to just above the ground. Do 10 reps and repeat on the other side.
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Keep in mind that you can do all these exercises with just your bodyweight but you’re going to get the best results if you lift heavier. Take a kettlebell, dumbbell or ankle weights that will challenge you but always keep it safe.  Of course, you’ve got to work with the level you’re at, so if you can just manage body weight at the moment, there’s nothing wrong with that. Then try a light weight in a few weeks. Just start small, even if it’s just a few pounds, and make it your goal to slowly increase the weight.

Please keep us updated about your bootyprogress! We love to know all about our Fit Girls journeys. If you guys have any questions about these exercises, please don’t hesitate to contact me on my Instagram ♥

Meet Fit Girl (Yogini) Ashley

Hello there Fit Girls! I’m Ashley and I am very happy to be part of the #FITGIRLCODE crew! I am a passionate yogini (girl who practices yoga) and will be writing yoga articles for you! But before I post my first yoga article, I wanted to introduce myself to you lovely ladies. So here you go 🙂

I’m a 24 year old Dutch/English/German/Nigerian girl who lives in Rotterdam,The Netherlands yet sees the world as her playground. I love yoga, meditation, music, laughing, the sun, dancing, using words to express myself and spending time with the people I love. I would describe myself as a lover of life. Someone who lives with a smile on her face and a laugh in her throat.

My yoga journey

I have fallen completely in love with yoga! My first experience with yoga was five years ago when I was in India for my internship. I would get up at 6 am and have a rooftop yoga class given to me privately by a good friend. The sun would just be coming up and it was just absolutely incredible. It was the best introduction to this ancient form of exercise ever! When I came back to The Netherlands, I quickly went back to normal life and forgot all about yoga. But then, a couple of years ago, a couple of friends of mine were going to yoga and I decided to join them. I spent the next few years trying out different yoga studios but nothing ever stuck. And then I found Balanzs! It truly felt like coming home. Super fun teachers, diverse classes and just a very lovely atmosphere. So since September 2014, I have been practicing yoga nearly daily and the impact it had on my life is incredible.

 

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Yoga gives me peace

The best way to explain this to you is to rewind back to a few months ago. My relationship of nearly 3 years had just ended, my landlord was trying to kick me out of my house and financially, I was down to my last few euros. Now in the past, this would have been enough for me to want to crawl under the duvet with a few bars of chocolate and not want to leave my bed for two weeks. Instead, I was just happy. I didn’t feel stressed at all. I kept going to my yoga practice and I realized that I could tackle all of these things at once. I felt this inner strength that I had never felt before and I knew that it was because of all the yoga I had been doing. The mental clarity that I nowadays has helped me to really focus on my career, choose healthy food options and to work through problems without any stress. And it’s all because of yoga! Small miracles do really happen when you practice yoga!

Yes, I have lost weight, become stronger, have way more flexibility than ever before, but for me, the biggest benefits have been the discovering of my inner strength and mental clarity.

 

I’ll be heading to India in October to become a yoga teacher. I want to help Fit Girls find their own peace within and infuse their life with positivity.

 

You can follow my yoga journey on Instagram! Please get in touch with me for any yoga questions or subjects I need to write about. Or simply, just to say hi! I really look forward to connecting with you!

 

Namaste,

 

Ashley

3 outfits from the new sportswear collection

Spring is knocking on our doorstep slowly but steadily and we are already here with the new sportswear collection for this beautiful spring. The #FITGIRLCODE Team has selected 3 outfits for running, yoga and cross-training for you to check out and get inspired by! The clothing selected is more playful and spring-like, so that it would fit the weather outside and your mood.

3 outfits from the new sportswear collection:

 

1. Running

Run Light Jacket by Stella McCartney

This great floral jacket designed by Stella McCartney, really is great for running not just to protect you from the wind but to show off your style! It’s subtle yet playful and that’s what makes it stand out.

 

 

 

Reebok running bra

 

Reebok ONE Series Bra

Simple black ONE series Reebok bra is comfortable and easy to wear when running. The print on the top makes it more lively yet keeping it simple and to the point.

 

 

 

 

Nike UK leggings1

 

Nike flash

Your superpower is running fast as a lightning? These Nike Flash leggings will truly make you stand out, out of all the runners and will give you confidence juice to outstand everyone around you and beat that record of yours!

 

 

Nike NL sneakers

 

Nike Free Flyknit iD

Want something fashionable yet unique? These sneakers will bring some sunshine into your outfit and yet it depends on you how unique you will make your future-to-be shoes. Subtly colourful as a rainbow and comfortable as a couch on a Friday night.

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Who Dares To Join Us For a Killer Workout with NatuurlijkSportief?

Do you want to kill an outside workout with some of the Fit Girls? We’re going to train together with Nick and Teun from NatuurlijkSportief and we like to invite 5 of you Fit Girls to come along! 

What is NatuurlijkSportief

With NatuurlijkSportief, Nick and Teun try retrieve the cheerful, carefree feeling everyone had as a youngster. Sport and movement shouldn’t be an obligation and it doesn’t have to be difficult, competitive, or stressful to achieve results. We were born movers and moving is natural, but as we’re getting older we become slower or even fall in a state of inactivity which is totally against our nature. That’s why we encourage you to get out there yourself!

They get people to move outdoors in nature without any rules, limits, restrictions, equipment, fixed training schemes or isolated exercises. We use everything we find in nature in order to improve all-round athletic performances and get as fit as possible. Imagine what you can do with trees, stones, hills and water. The possibilities are endless. Anyone can train this way, anywhere. All you need is natural environment and your best mood!

Are you up for the challenge?
We love to meet the awesome Fit Girls in our community and sweat our butts off together. If you’re up for a killer workout in nature and like to train with some of the Fit Girls please do the following:

We’ll choose 5 women to train with us!

Details

When: Sunday 22nd of March
Time: 11.00 hrs
Meeting point: Kralingse Bos, Rotterdam (parking lot near the beach)

 

UPDATE: We’ve contacted our winners. We would like to thank all of you Fit Girls for participating! We always have cool contests and give aways so be sure to check out our blog!

Healthy Choco Muffins

Don’t send me roses, unless they are chocolate!

As a true chocoholic I obviously cannot skip these mouth-watering choco muffins. Don’t sweat it too much, as these contain cacao nibs made of 92% pure chocolate! I would be lying if I said I didn’t like milk chocolate, but with my changed lifestyle comes changed habits: so I’m going to appreciate the taste of pure chocolate and I’m going to LOVE it. 

Also, when you think of cacao it is not only a delicious flavour for your recipes. Raw cacao has so many more health benefits than it gets credit for! It’s a natural source of magnesium, which is good for your bones, muscles and teeth. It also relaxes the muscles and reduces stress. Are you having a bad day and feel like your mood could use a boost? These muffins are exactly what you need! The serotonins in the raw cacao will also assure to get you in a better mood 😉

 

Ingredients (6 muffins)

  • 200 gram almond flour
  • 4 tablespoons honey
  • 2 eggs
  • 3 tablespoons cacao
  • 1 teaspoon vanilla extract
  • 2 teaspoons baking powder
  • pinch of salt

Topping

  • 1 ripe avocado
  • 4 tablespoons coconut milk
  • 1 teaspoon cacao powder
  • 1 teaspoon honey
  • cacao nibs

How you make it

  1. Preheat the oven to 175 degrees Celsius.  Put all of the dry ingredients (almond flour, cacao, baking powder and salt) in a bowl and mix well.
  2. In another bowl, mix all of the liquid ingredients (eggs, honey and vanilla extract). When this is done, add the liquid mixture to the bowl with the dry mixture. Mix well together till you get a smooth consistency.
  3. Fill the cupcake linings with the batter. Bake for about 35 minutes.
  4. For the topping, cut the avocado in big chunks and put them in a blender. Add the coconut milk, cacao powder and honey.
  5. Mix for 30 seconds until you get a smooth mousse. Top off your (cooled) muffins with the mousse and sprinkle them with some cacao nibs.

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And there you have it! Enjoy these chocolate muffins of goodness guilt-free and to make it taste even better – put a smile on that face 🙂 Be sure to follow me on my BlogFacebook and Instagram for more delicious and healthy recipes!

Fit Girl Beach Workout

March kicked in, and it’s still kinda cold outside. I don’t mind the cold as long as I don’t have to live in it.This is why I keep daydreaming about when I stayed in Aruba last year. Thinking about how I was running on the beach like a Fit Girl beach babe :D. Of course not just for fun, I also worked my ass off with what I like to call a “workout beach style” . My dear friend and talented photographer Laura was there to capture my workout moves so we can share it with you Fit Girls and hopefully give you FITspiration if you end up on a sunny beach!

BUT FIRST, if you are planning a beach workout be wise about at what time of the day you are going to sweat your cute butt off. So if you decide to do your beach work-out in the middle of the day when it’s like a hundred degrees, wait a little while when it’s not so hot and also make sure you have an extra bottle of water and fresh fruits to keep your sugar level up and don’t get dehydrated! The conditions in which you are working out will influence your workout routine, so be aware of that.

Warming up
Every work-out starts with a warming up, make sure you don’t completely wire yourself out with the warming up, but don’t just skip it. You need to prepare your body for the work-out and stretch your muscles to prevent injuries. Just because it’s warm doesn’t mean your muscles are.

You can do this by running the beach a few times or run up and down the stairs from the boulevard towards the beach. Or you could stay at one spot and warm up by running in place. Raising your knees above your hip one by one and stay in position is always guaranteed for a good warming up. Take 5 till 8 minutes for this routine by alternating running with jumping jacks or knee raises. Afterwards take the time to stretch your body. Take a sip of water and you are ready to rock your beach workout!

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Kettlebell circuit part 1

Hi Fit Girls! At #FITGIRLCODE we get a lot of requests for more exercises and exercise routines. So this week I made a short kettlebell routine for you. I’ve got three great exercises you can do at home or at the gym with a kettebell. There are two leg/booty exercises and one ab exercise. I promise you these exercises are easy to start with but afterwards you will really feel your muscles!

A couple of weeks ago I bought a kettlebell. A kettlebell is a really nice tool for home workouts. After I bought the kettle bell I started looking online for exercises and found some really great exercises for abs, arms, legs and booty. We’ll start with two leg/booty exercises and one ab exercise. Let’s go!

Kettlebell squat

1. Stand straight and hold the kettlebell with both hands in an overhand grip, in front of your chest. Stand tall with feet about shoulder-width apart and your toes pointed slightly outwards.
2. Lower down into a squat position until the crease of your hip drops below the knee and thighs are parallel with the floor. Lower your body as far as you can by bending your knees. But don’t push it too far! Keep the kettlebell stable and in front of your chest throughout the movement.
3. Push your hips and knees upward to return to the starting position. This is one rep.

Tips:
– Avoid rounding the back and shoulders. Instead, stand tall and keep your chest lifted. Looking at one point can help you with that!
– Do not let the knees cave inward.
– Make sure your feet stay on the ground, don’t let your toes or heels lose contact with the ground.
squat side 1squat side 2

 

Ketllebel lunge

1. Hold the kettlebell close to your chest and stand up straight.
2. Take a big step forward but watch your balance.
3. Lower down, keep your back straight and tighten you abdominal muscles. Don’t let your front knee pass beyond your toes.
4. Come back up and repeat with other leg. This is one rep.

Tip:
– Make sure to let your weight lean mostly on your behind leg, this is the leg you’re training.

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Russian twist

For this exerice you get to sit down, but that doesn’t mean you get to kick back and relax ;-).

1. Start sitting with your feet flat on the floor, raise your legs up so your shins are parallel to the ground.
2. Hold the kettlebell close to your chest and lean back to a 45-degree angle.
3. Twist at the waist left and right – not the hips! – using core control to slowly move the kettlebell side to side.
4. Twisting your waist left and right is one rep.

Tip:
– Make sure to turn your head in the same direction as the kettlebell. Looking straight forward can put tension on your neck muscles in the wrong way.

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One tip before you get started, it’s all about quality! Try to really execute the exercices as I described. It’s better to do 5 qualitative good reps instead of 10 fast but uncontrolled reps.

I hope these moves will give you some home work out inspiration.  You can also do these exercices at your gym.
If you do this circuit please take a picture tag me with @lisanne_fgc and follow me for more inspiration. In a of couple weeks I will post a kettlebell arm circuit.

Love,

Lisanne

 

The Benefits of Dating Yourself

As Drake says, “know yourself, know your worth”. One thing I didn’t exactly bargain for when I started training, lifting, and truly working on myself was just that…being alone. A lot. When you can’t eat out anymore because of a strict diet, skip events because you need to train or want to just crash in your bed and watch entire seasons of your favorite show…you realize you have a lot of time to date yourself.

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What this also brings on are some bouts of loneliness. Some people will deny this, saying that focusing on ‘you’ is empowering and you don’t need anyone else but yourself, ever. But that isn’t how it is for me, and most likely, it isn’t how it is for a lot of people all of the time. Sometimes, when you’re so busy working on you, you actually become the kind of person who wants to meet someone special.

When I was talking to a good friend of mine, it was broken down to me pretty simply: “You need to know that you are everything that someone needs, but people may just not be able to handle all that you are.” So how do you swallow the fact that maybe you’re becoming exactly who you want to be, you’re the total package, and that is too much?

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The benefits of dating yourself

You go sweat it out is what you do. It has been said that “one is the loneliest number” but I’d like to switch that up and say that “One is the loneliest most empowering number”. When you are on track to becoming the ultra-version of yourself you don’t stop to fit anyone else’s timeline. Keep forming your strengths and working on your weaknesses and focus on becoming the kind of person you want others to look up to, the kind of person others would want to meet and be friends with, be the kind of person you’d want to be with. In the meantime….date yourself.

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Go see a movie alone, take a new book and sit in a park for a few hours, buy yourself flowers and enjoy getting to know this newer, better, stronger version of yourself. Embrace all of this “me” time, allow yourself the time to grow physically and mentally. Push yourself to your limits and then some, try new, scary, challenging things and see what happens. Invest in yourself, your friends and your family. Look at all the positives you have and all the positives you are working towards that will make any person think they are the luckiest to meet you when they finally get the privilege to do so.

When you’re the total package, you’re worth the wait, don’t let anyone or anything make you feel any different.