Berry Booster Smoothie Bowl

Smoothie bowls are a perfect way to get your healthy dose of vitamins, fibers and protein! This Berry Booster Smoothie Bowl recipe is very simple: all you need is a blender or kitchen machine and 3 minutes! Its super delicious and that deep bright purple color is just gorgeous, right?

Berry Booster Smoothie Bowl

I made this recipe when I was laying on the couch, eating chocolate cookies, wasting my only day off, and feeling pretty wah-wah… I felt so lethargic from the sugar overdose and I wanted to snap out of it!

Best way to get active? Make sure you eat some protein, vitamins and anti-oxidants! After this detox smoothie bowl, I felt SO much more energetic and alive! I even called Fit Girl Anna to set up a Crossfit workout for that night. Yihaa!


100 grams of frozen blueberries

3 big spoons of low-fat (lemon) yoghurt

1 scoop of strawberry whey (or use another fruity flavor… I used this whey perfection)

100 ml of coconut water

Toppings: blueberries, cacao nibs, white almonds

How to prepare your Berry Booster Smoothie Bowl:

Simply blend all ingredients together into a thick frozen smoothie. Add more coconut water untill you like the consistency. Top with blueberries, cacao nibs and white almonds.

Don’t forget to shoot a pretty picture and post it on Instagram!  Tag me (@fitgirlroos), I always love to repost the prettiest pictures! 


My journey to a healthy lifestyle

Helloooo Fit Girls! My name is Cynthia and I’ll be bringing you a weekly read on topics of all sorts you might relate to, but first let me start by telling you a bit about myself…

After the big move from my birthplace Jakarta (Indonesia) to the city of The Hague (The Netherlands) I would pack and move another 15 times. Coming from an expat environment surrounded with both Dutch and Indonesian influences I was bound to grow and evolve as a world citizen. Always interested in travelling abroad, adventurous and at ease with an international crowd. Respecting different cultures, beliefs and mannerisms.

Saying goodbye to my family at a young age however, left an emptiness I would only come to understand at a later stage in life and can now only be grateful for being able to indulge myself back then with the warmth, joys and laughters during summer holidays.

Naturally this base was the kick-off of my life’s path.

Live a conscious and sustainable life
Leaving the nest at the age of 18 and working full-time to pay the bills (and leisure) I decided to quit a Tourism study and my job to travel to a beautiful island in the Caribbean. Being raised and guided throughout my life by various, strong-minded, independent women made me stick to my path in times life was just too confusing and overwhelming.

Being introduced to meditation and yoga was truly welcoming in this phase of life. And surely dancing the night away was a huge energy booster.

As nature’s beauty can give you the most wonderful insights, it was the island of Saint Lucia giving me the insight to live a conscious and sustainable life with highs and lows and paths leading nowhere…and everywhere.

And not only nature but also the circle of people you naturally collect around you can give you a different perspective on life – it pushed me into a new and different direction.

Moving back to The Netherlands and becoming a mother
I’ve now spent years of exploring motherhood, single parenting, long term friendships, (re)discovering yoga, spirituality and love. But also gaining work experience without a degree, a career in the service industry and facilities management, meeting new people, cognitive therapy, people’s emotions, behavior, (dance)festivals, concerts, surfing (both waves and internet), snowboarding, wall climbing, taking pictures, new recipes and food trends, short city(road)trips and travels are my favorite activities and interests.

Obsessive thoughts better known as “Inspiration” usually sets off my writing habits. Browsing the web on whatever topic that pops up in my mind, listening to people and reading books for hours were the main reasons to start a blog somewhat years ago. Nothing fancy, just being able to write off my thoughts, experiences and insights with no goal or purpose whatsoever.

I now realize however, I simply wanted to share. And by doing so, to trigger readers to stop and think about their lives for a moment and to do a quick scan of whether being content with the path they’re on at that moment and if not, to lead them into another direction.

As there is no good or wrong direction.


I am now at that stage in life feeling motivated to continue my path in helping people. Eating healthy, quitting habits and patterns that are self destructive and looking for activities that bring balance in body, mind and soul is a great base for us to explore the world! (Or even the area we live in if exploring the world might not be feasible for you.)

My blog reached a few readers and I’m more than happy to have inspired them in any form whatsoever. And now I can proudly add that I’m very much looking forward to write for #FITGIRLCODE – sharing my journey to a healthy lifestyle and more importantly to maintain it.

Please feel free to drop a comment on any of my articles and follow me on Instagram. Let’s support and inspire each other by sharing our journeys – highs and lows.

Fit Girls Favorites: Clean Recipes

We’ve got a new topic on and it’s called Fit Girls Favorites. We are going to be answering questions that Fit Girls all across the world asked us. This week, we answer the question; what is your favorite clean recipe?

We get a lot of questions about our nutrition and favourite recipes. Fit Girls Annegeke, Roos, Shelley and Tiziana wrote down their favourite clean recipes for you.



I’m totally hooked on oats! Especially this oatmeal porridge topped with heated berries. Simple, nourishing and perfect for cold winter mornings!

– 1/2 cup of oats
– 1/2 cup of soy/almond/cow’s milk
– 1 1/2 cup of water
– 1/2 cup of berries

The secret to making a creamy bowl of oats with only 3 ingredients is a little bit of patience and a lot of stirring. In a pan over low heat, mix the oats together with 1/2 cup of milk and 1 cup of water. Stir the oats for about 4 minutes while the porridge starts to heat up and thicken. After 4 minutes, add another 1/2 cup of water. Keep stirring again for 5 minutes, until the porridge becomes perfectly creamy. Pour it in a bowl and top it with berries. Enjoy!




My favorite clean recipe? I love my healthy raspberry oat muffin recipe! These muffins are super moist and sweet and they contain protein powder and oatmeal for lots of energy! Perfect for breakfast or a snack on the road 🙂 And super easy to make! I’d love for you to try them 🙂


You can find the recipe for my healthy raspberry oat muffins here



My favourite clean recipe is definitely zucchini pasta! I got a spiralizer for Christmas, and ever since then I’ve been making this recipe almost every week. First, you cook some chicken or minced meat, after which you add all the veggies you like. I like to add mushrooms, onion, garlic, bell pepper and tomatoes. Then add a package of diced tomatoes (for example from Heinz) so you get the sauce. Then when everything is properly cooked, you throw in the zucchini pasta and just stir it along for about 2 minutes, otherwise it gets too mushy. There you go: a very fresh, guilt-free veggie pasta.

Zucchini pasta



I love fish and calamari, but because of the oil they are baked in, I always felt bloated and full. I wanted an alternative that was drier and crunchier. In my kitchen I found almond flour and I wanted to try to cook with that. It’s a fun, easy and tasty recipe which I enjoy making when I’m having some friends coming over. 🙂

Almond calamares

You can find the recipe for the almond calamari here.

What is your favorite clean recipe? We would like to know! Are there any other questions you have for the Fit Girls? Please post them in the comments under this article, send Fit Girl Lisanne a message on Instagram (@lisanne_fgc) or send an email to



My favourite mug cake recipe

Oh mug cakes.. Lately I have this thing for them. They are not only super easy and quick to make, but they are absolutely delicious as well. And of course, super healthy! I played around with different recipes and this was my favorite version; fluffy, moist and soft.


  • 1 egg
  • ½ banana
  • 30 g (vanilla) whey powder
  • 20 g buckwheat flour
  • splash of water
  • 1/2 tsp baking powder
  • pinch of baking salt
  • a mug
  • a microwave

Mash the banana and whisk the egg, and then just all the other ingredients and stir. Pour the dough into a mug and put it in the microwave on 1000W for 3-4 minutes. Done!


But this is only the beginning.. Go crazy with these delicious variation ideas:

  • Use different kinds of whey powder
  • Fancy a pink mug cake? Try some beetroot powder
  • Add some cinnamon
  • Add chocolate chips, raisins, mulberries, coconut, berries, small pieces of fruit…
  • Pour half of the dough in the mug, then add a tablespoon peanut butter and pour the other half on top.. Heaven! Or what about a dollop of Nutella?

Now share your favourite version and don’t forget to tag me on Instagram (@lisacoconut) if you make one!

Fit Girls’ Favorites: Cheat Meals

We’ve got a new topic on Fitgirlcode : Fit Girls Favorites. We’ll be answering questions that Fit Girls all over the world have asked us. This month, we’ll start off with the question: what is your favorite cheat meal?

Of course, us Fit Girls love a cheat meal every now and then. To give you some inspiration for your cheat days, Fit Girls Anna, Lisanne, Roos, Ruta and Stephanie will tell you all about their favorite cheat meals.



Gourmet Cheeseplate with Wine








My all time favourite cheat meal is wine and cheese. I think there’s nothing better than starting off the weekend with a cold glass of white wine and some smelly cheese. Especially when the sun is shining and I get to cheer to life with my most favourite people in the world. To me, wine is sunshine held together by water! 🙂


My favorite cheat meal is simple : fries (chips) with a little mayonnaise. I know this is incredibly greasy and full of fat and calories. But I simply just can’t resist it every once in a while. I’d rather eat fries than chocolate. My other weakness is popcorn which isn’t incredibly bad. But my problem is with the quantity. I like to eat a lot of popcorn in one time =).



Ooh, this is a tough question, because I love food, haha! I think my favorite cheatmeal is Italian food: risotto al funghi, pizza with lots of cheese, or truffle ravioli. With a good glass of wine of course, and some tiramisu as dessert! Luckily, Italian food can also be super healthy, so I can still eat it regularly! But Parmezan cheese makes everything better, right? 😉




It so happens that I manage to eat healthy without really thinking about it. However there are a few days in a week (a couple of them to be exact) that I allow myself to go for a delicious cheat meal. Which indeed are the mouthwatering Belgian waffles. Whenever I have the time I indulge in them and once I lay my eyes on those waffles, trust me, there is no stopping. Good thing I don’t live in Belgium 😉




I absolutely LOVE, LOVE, LOVE sushi. So every occasion I can celebrate, I treat myself with an ALL YOU CAN EAT SUSHI DINNER. Luckily, I have a friend that shares the same sushi passion, so that I don’t get embarrassed when I am ordering my sixth round of sushi. 😉 Maybe you don’t consider this a cheat meal but you have to understand, I go flamingo-crazy eating sushi and all brakes are gone. So after this mammoth eating session, I need to lie down to recover from my food-baby. My next sushi-date is on March 26th to celebrate that I have been 29 years old for 62 days already. Hahaha 😀




What is your favourite cheat meal? We would like to know! Are there any other questions you have for the Fit Girls? Please post them in the comments under this article or send Fit Girl Lisanne a message on Instagram (@lisanne_fgc) or send an email to



#FITGIRLCODE celebrates International Womens Day

Today is International Women’s Day and we want to celebrate all women worldwide! We celebrate the women in the past that paved the way for all of us. We celebrate the women that are doing their very best to be an example for all, and we celebrate the younger generation that are going to be our future role models.

#FITGIRLCODE celebrates International Womens Day

We want to take a moment to reach out to all the women all over the world and let you know what an inspiration you all are! You are all awesome and we’re proud to work for such an awesome community! You inspire us every day to do our very best and keep on exceeding!


Schermafbeelding 2015-03-08 om 00.15.47Lisa

“Womens Day is very special to me, since it is my birthday. But not just that. Raised by a very strong and special woman, this day always makes me appreciate my mom a little extra, realizing just how powerful one single woman can be. Since I was a little girl I’ve been announcing to everyone who (didn’t) want to hear it that it was Womens Day. Being born on this day is something that makes me very, very proud”. 


Schermafbeelding 2015-03-08 om 00.32.47Lisanne

“For me international womens day stands for empowerment and strength. I think the strength of a woman is still underrated nowadays. What I love about #FITGIRLCODE is that we’re a strong community of  women that support and inspire each other. I hope we will keep on inspiring you for many more years.”



Schermafbeelding 2015-03-08 om 00.17.52Aranka

“National Women’s Day stands for women empowering each other. Giving other women compliments for their achievements, wishing them best without asking for anything in return. My wish for all women out there is the strength to live their dreams and to do what makes them happy.” 

Schermafbeelding 2015-03-07 om 21.06.23Anna

“Everyday is a new and inspiring day for me, because I work with such powerful and dedicated women and we do this for all you awesome women out there!  I’m so grateful to be surrounded with women who inspire and lift each other up. Every woman is beautiful, powerful and unique in her own way, that’s what makes the world an interesting and inspiring place”.



Schermafbeelding 2015-03-08 om 00.19.06Roos

“We are taking over the medical world! The number of female doctors is exploding over the years. Being a doctor myself, I love this evolution. I believe all the male dominated career groups could use some more of our feminine energy! Who run the world? Girls!



Schermafbeelding 2015-03-08 om 00.20.57Stephanie

“Women listen, learn but above all lead. We lead our passions, love, dreams, energy, strength and each other.  Which is beautiful to see and be part of. I hope every girl has the opportunity to be successful in her own beautiful way. Let’s stand up for woman equal rights all around to world! #girlboss”



Schermafbeelding 2015-03-08 om 00.29.04Satijn

“When I think about international Women’s day, I don’t think about my girlfriends and myself. We live great lives and we never get discriminated for being a woman in our country. When we do, it’s mostly positive and we benefit from it: getting things done from men by just blinking our eyes or waving our hair. More I think about women in other places of our world that have a hard time being themselves, because of the situations they live in. But while writing this, I realize even in my own safe country, I think there are women that feel oppressed. I am lucky I have a lot of ‘powerwoman’ friends. They all have an ambition in life, take care of themselves, are outgoing and happy. But it’s a good day to think about girls and women for whom life and freedom is more of a struggle. I’ll send them my love in thoughts today.

I would love to see every single young girl to grow up to be a self-loving, independent woman. But I also want all grown women to realize that they are in control of their own lives. If you are not happy with something or someone in your life: you don’t have to settle. You can work for something better! Life will reward your courage. 

And I think ‘us girls’ should be way nicer to each other. If we all try to become happy women, there’s no reason for jealousy or hatred right? So compliment a girl today! Learn from each other and help each other reach your life goals.”



Schermafbeelding 2015-03-08 om 00.30.44Tiziana

“I think women are the most beautiful thing.We are flowing like water, hard and pushy as the wind, steady as a rock, nurturing as the earth and we can spit fire when we’re passionate.  To me, International Women’s Day is the day I celebrate the presence of the strong, beautiful around me, like my mother aunties and friends. They bring me comfort, support, faith, hope, joy, courage, bars of chocolate and advice. We are crazy, weird, emotional, intelligent, funny, clumsy, moody and I love it!” 

Schermafbeelding 2015-03-08 om 00.39.19Laura

“When I think of International Womens Day I think of all those strong women in the past that believed in equality for women and spend their lives to makes this happen no matter what. We should never take for granted that we as women can do whatever we want. Working with and for awesome woman gives me so much energy and I absolutely love what I do, all because of you!”





Let’s see who you are, Fit Girls! Tag your pictures with #fitgirlcode and let’s celebrate all women worldwide on this awesome day!

Celebrating women

I think every body is different and beautiful, it does’t matter if you’re short or tall or skinny or curvy.  I’ve found some curvy models and celebrities that I want to share with you that are absolutely gorgeous. Of course, these are my favorite beautiful curvy women, it does not mean that thin women aren’t just as beautiful. We all rock!

Celebrating women


Yes Adele has curves, but she’s also really fit. You’ve gotta be fit to sing the notes she does. I love that she really doesn’t care what everybody thinks about her. She always looks so confident!

Denise Bidot and Marina Bulatkina

These models stripped down and made some awesome pictures! They hope to change how the world sees beauty. Check out the other pictures here.

Christina Aguilera

Although Christina’s weight really fluctuates, I love her most with a few extra pounds. Years ago, she flaunted everything, and now she’s a more sophisticated curvy woman.

Mariah Carey

I don’t think Mariah Carey always accentuates her great features, although she has a lot of them. This picture accentuates her upper body and smaller waist beautifully!

Salma Hayek

I love Salma Hayek’s exotic look. I know this is about curvy women, but I just need to say, I love her haircolor and eyebrows =). She has a gorgeous hourglass figure and knows how to accentuate her good features.


Of course Beyoncé belongs in this list, she’s famous for her curves! I really love her hourglass shape. Beyoncé is actually quite slim, but not that muscular. So you see, every body is different, some are more toned than others.

Kate Winslet

This beautiful Hollywood actress does things her own way. She doesn’t really follow the trends and has her own style. This seasoned actress, famous for the movies Titanic, The Holiday and many more, has her own opinion and knows exactly how to present herself.


I would love to know who the women are that you admire. Let me know!

Colourful Rebel

Fit Girls, do you already know the brand Colourful Rebel? We do and we love it! Colourful Rebel is a lifestyle magazine and webshop for young rebels! Men and women, young and old; all can be young rebels! True explorers in their own city who know what they want. Here are our favourites!

Schermafbeelding 2015-01-07 om 16.07.36

The rebel sweater

Hey, a fellow Rebel! How rebellious would you be if you’d combine a Rebel sweater with your Rebel Jogha tights?! Personally, I think it’s a match made in heaven.

Schermafbeelding 2015-01-07 om 16.06.40


The rebel beanie

I also really like the Rebel beanie! Many of the Fit Girls wear this burgundy beanie at #FITGIRLCODE HQ! It keeps us nice and warm throughout the day. I love the colour!

Schermafbeelding 2015-01-07 om 16.07.16

The boef sweater

Last but not least, I love the Boef Sweater. Boef is a Dutch word, literally translated into ‘villain’ but you should think more of it as a synonym to rebel – a cute name for villain 😉 Oh and to all the Fit Mommies: these are also available for children with ‘Boefje’ on it. How adorable!


Are you already rockingone of their sweaters or tees? Which one’s your favourite? 😉 Let us know!



5 Health Benefits of a Glass of Red Wine

If there is one thing in the world you love the most after chocolate, what would it be? For me, it would be wine and I think a lot of girls will agree with me. Unfortunately, I always have the feeling that wine isn’t always as good for you. You can imagine my surprise when I found out red wine has a lot of benefits. Since wine is the favourite drink for a lot of women, I am going to lay it down for you. No more guilt tripping while your drinking your delicious grape beverage ladies!

First, let me tell you a little about the history of wine. Once upon a time, wine was considered as an healthy option. The ancient Egyptians and Romans used wine for health benefits and it even played a major role in medicine. Wine was considered as a way to disinfect wounds and drinking wine was seen as a means to maintain a healthy balance in the digestion system. It was only until the late 19th century that views changed about the consumption of wine. Because of the alcohol which is an inherent part of wine, governments and the people began to research the negative aspects of alcohol and what it can do to your body and brain. Of course, the results weren’t always as positive concerning the effects of alcohol.

Nevertheless, recent studies provided more positive feedback about the consumption of red wine (such as the French Paradox). Nowadays, people recognize the healthy benefits red wine can have on the body. Since we love red wine and love to drink it in our favorite yoga pants, we summed up our 5 favourite health benefits red wine can have on your body and mind.

Red wine is…

1. Good for the heart

One of the ingredients in wine called resveratrol, which is an antioxidant. It has been proven to be a protector of your heart and arteries. For example, resveratrol battles cholesterol. This is a good thing, because it eventually improves your cardiovascular health. Moreover, research that has been done on the heart and the drinking of red wine shows that moderate drinkers of red wine are less susceptible to heart attacks.

2. Good for your teeth

Although red wine can make your teeth look like you’ve just slaughtered someone, the drink is actually good for your teeth. According to a study red wine fights certain bacterias and this helps to prevent cavities in your teeth.

3. Good for your immune system

A 2001 study illustrates that drinking wine is actually pretty good for your immune system. The results suggested that red wine may have a protective effect against a common cold. People who drink red wine are therefore less likely to get a cold. How awesome is that!?

4. Good for your mental health

Spanish study from 2013 even suggests that wine may prevent depression. For this research, they analyzed the participant’s food intake and mental health. People who drank around an average of 7 glasses of red wine per week, were less inclined to have a depression. If you’re feeling down, just drink that glass of wine you’ve been wanting to have!

5. Good for your eyesight

Wine incorporates a compound that is called resveratrol (yup, it’s the same compound which makes wine good for your heart), it can also be said that wine is good for your eyes according to a study from 2010. Resveratrol stops the growth of blood vessels. ‘Why is that important?’ you might think. Well, the growth of blood vessels will decrease your eyesight.

So sit back, relax and drink your favourite beverage with pleasure. However, as it goes for everything, moderation is key. These research results were only applicable if a particapant moderately drank wine. For women, doctors suggest one glass of red wine a day. That’s why I want to introduce a new motto:

A glass of wine a day, keeps the doctor away!


Sources used:

Robinson, J., ed. (2006). The Oxford Companion to Wine (3rd ed.). Oxford University Press. p. 433.

Fashionchick x #FITGIRLCODE Double Giveaway Contest

ATTENTION to all Fit Girls, it seems like another wave of craziness has hit the #FITGIRLCODE HQ! Another giveaway is in sight! No, don’t worry, we are not losing it 😛 we’re just full of love for our community! This time, we have continued our collaboration with Fashionchick and together we have created a kickass giveaway. Get the opportunity to win one of the three prizes below! Not once but TWICE! This means one for you, and one for your BFFF!

Fashionchick x #FITGIRLCODE Double Giveaway Contest

All you have to do to enter this contest is log on to Fashionchick and follow these two easy steps:

Step 1: “Love” your top 5 favourite items

Step 2: “Love” #FITGIRLCODE as your favourite webshop

This Fashionchick x #FITGIRLCODE giveaway is valid until March 31st, 2015.

This promotion might be a result of how flattered we are from getting called an online bible of health and fitness by the Fashionchicks 😉 but we are super excited about it! And please remember to tag your pictures throughout the Ab Challenge and your workouts with the hashtag #FCFITGIRL. This allows us to track your progress and trainings. In exchange for your efforts, we will feature the most creative ones on our instagram account!

Fit Girl Wishlist

Every Fit Girl has a wishlist and this week, I want to share mine with you. There are so many things I want to have and do in my life. But let’s start with my wishlist for the next couple of months. Unfortunately, my birthday was just 3 weeks ago and Christmas is long gone, so I guess I will have to save u
p some money myself to buy my favourite items. Let’s see what my want to have’s and do’s are.

Running shoes
As you may have read in my first article, I recently started running. I have my sport shoes, but they’re not very supportive. So when I came across this pair of bright pink running shoes, I instantly fell in love. And of course, a Fit Girl can never have enough shoes ;-).

Running in central park

This summer I’m going to visit New York and I would absolutely love to run through Central Park. I’m not a trained runner yet, but I’m working on it. I just started running this year and in June, I’m going to run the ladies run. It would be cool to do some kind of run with my family through central park.

Hand grips

Just recently I started to really train my muscles. Before that, I didn’t really know what I was doing. I’ve never been able to do a push up in my life, but finally, I’ve been able to do them since a few weeks ago. Still, I would love to have these push up grips to make it just a bit easier for me.

Activity tracker
I would love to track all of my activities. I don’t always have my phone on me, so this is a great device to track all my activities and workouts.

Yoga mat
I love colourful things and I love home workouts. So this mat is very welcome addition to my collection of sports clothes and accessories. This mat would be perfect to do the 30 day ab challenge on.

B101_Ethnic_Print_1Jogha ethnic unique pants
I know I already have a great collection of sports clothes, but I just really love the ethnic unique print. I can combine it with my ethnic unique bra and my other #FITGIRLCODE and Jogha goodies =).








Unfortunately I don’t have a money tree so I will have to work for it! What is on your wishlist? Let me know! Also you can follow me on Instagram if you like (@lisanne_fgc).




Quick & Easy Mashed Vegetables With Chicken

It’s time for a dinner recipe again. A healthy mash of sweet potato is very common nowadays, but you can also choose for a mash made of broccoli or cauliflower. Everybody knows broccoli is extremely healthy, but cauliflower should definitely not be underestimated either. It’s a source of vitamin C which increases your immune system and also stimulate detoxification of the liver.

Quick & Easy Mashed Vegetables With Chicken

Add some herbs, pesto and a piece of grilled chicken filet…. Yummm. I love dishes like this because you eat a lot of veggies without even noticing. On top of that: it’s super easy to make!

 Ingredients (1 person)

  • 200 gram cauliflower
  • 200 gram broccoli
  • 150 gram chicken breast
  • 1 teaspoon pesto
  • oregano
  • garlic herbs
  • salt and pepper

How you make it

Cut the broccoli and cauliflower into florets and cook them for 15 minutes in boiling water. Season the chicken with salt, pepper, garlic herbs and oregano. Heat a grill pan. Grill the chicken for about 10 minutes until cooked. Drain the cooked vegetables and mash them. Add pesto, salt, garlic and herbs.

Enjoy your mashed vegetables!

5 Killer Workout Videos To Get You Ready For Summer

Sometimes you just don’t feel like going to the gym. Your favorite workout clothes might still be dirty, you have a crammed schedule or you are made out of sugar and it’s raining. Either way, none of these excuses are reason enough to skip a workout. Do you want to feel confident wearing your bikini this summer? Then get off the couch and work for it! I’m not even asking you to leave your house 😉 Luckily there are a lot of fitness bloggers out there who make awesome fitness videos for you to do at home. I made a little compilation of some really effective ones that will allow you to do your total body workouts at home! The only thing you need are dumbbells. Sounds good? Let’s get ready to kill these workouts together, Fit Girls!

5 Killer Workout Videos

Quick total body warm up

It can be tempting to skip your warm-up and jump right into your workout, but warming up is  extremely important to incorporate in your routine. Why? Check out these 10 reason good reasons.

Kill-me-now abs

Do you want to flaunt all over town in your sexy croptop? You better work those abs! Believe me, you are gonna love and hate this ab routine at the same time. Burn, burn, burn!

Slim your legs for booty shorts

These exercises are super effective if you are aiming for slim and sexy summer legs. Work them stilts and wear your booty shorts with confidence!

5 best butt exercises

Did you know that even if you weren’t born with a rounded backside, if you work your glutes (butt muscles) hard enough, you can achieve that lifted look? Check out the five best exercises for a cute sculpted booty.

Sexy and sculpted arms

When you feel that burn in your arms, you know you are getting a good workout. Grab your dumbbells and get ready to get an upper body pump.

Quick cool down and stretching

Cooling down and stretching your muscles is just as important as warming them up. A cooling down activity helps to gradually return your heart rate to normal and is also a good time to deepen the stretch in your muscles. When you stretch during the cool down you’ll feel less sore from your workout and it helps to prevents injuries.

Just remember, this is YOUR workout so try doing what you can do. Do not overdo it. You can challenge yourself, but try to do it wisely.

Review: Avanca wireless earphones (+ DISCOUNT CODE!)

Don’t you hate it when you’re trapped in the wires of your earphones, during your workout? Argh. I always feel like I’m in a spider web! Thankfully, Avanca International contacted us to test their new wireless earphones. This bluetooth headset is perfect for running or exercising. Let me tell you, I’ve already recommended this headset to all of my friends. I couldn’t do one training without it anymore! I’ll give you a review of the Avanca S1 Headset. And stay tuned! Because we scored a great discount code for you, woohoo!


Starting up

The Avanca S1 Headset is very compact. When you first purchase it, make sure to charge it with the small USB-cable that comes with the kit. I found it super easy to make a Bluetooth connection with my iPhone. I pressed the small button for a couple of seconds and the headset popped up on my iPhone. Once you have made this connection, it will re-connect automatically the next time!


The design is very modern and compact. The headset comes in multiple colours: black, white, blue and orange. I preferred black! The headset is flexible and foldable, which makes it easy to adjust to your headsize (I have a big head, haha!). It comes with a cute little storage bag, to protect it from damage.
When putting the headset on, make sure to check the left and right marks on the product. Once I put the headset on, I didn’t even feel it anymore! It’s very lightweight and comfortable. Yet I could feel it was stable enough for a run.



Okay, let’s do this! Time to take this little baby for a test ride! I’ve tested the headset for a dozen times now: during running, box jumping and even jumping rope. It’s sooo stable, I swear! It will NOT fall or slide of your head. I love the fact that there are no strings attached. This is also a big plus for upper body workouts: your elbows will not get stuck in the wires and you can move freely! Because of the flexibility of the headset, you can fold it around your neck if you want to talk to somebody.


I think the music quality is pretty good! It’s a clear crisp sound. The Bluetooth connection is strong as well: I could walk away from my iPhone for 10 meters and still have great connectivity. I only heared one little glitch in the music (for less then a second), when I unlocked my iPhone. You can adjust the volume of your music with small buttons on the headset. A great trick I learned: press the volume buttons longer, and it will skip a music track! So there’s no need to get your smartphone out. You can also take calls with the small button. But personally, I don’t think you should be answering phonecalls during your killer workout 😉



The Avanca S1 wireless headset is compatible with all Bluetooth devices, such as iPhone, iPod, Samsung Galaxy, HTC, Nokia, and so on. It can be used up to 5 hours of music listening, or 7 hours of calling. Charging the battery is fast (1-2 hours) with the USB-cable. It’s only 17 grams, OMG that’s so light!


Before I tried this headset, I honestly thought “Hmm, cool gadget, but I really don’t need anything like this”. Well, I was wrong, haha! I love love love this headset and I’m definately not going back to my wired headset! These earphones will give you a good music quality, the ability to switch music tracks and change your volume, without touching your phone, and they stay on your head as they should!
Are you curious to try them out? Avanca will give you Fit Girls a huge discount! If you enter fitgirl as a discount code with your order, you will get 20 EUROS discount! That makes this cool gadget only €29.95 instead of €49.95. You can only use this discount at (they only deliver in the Netherlands & Belgium, sorry international Fit Girls!). The discount code will be valid until the end of March, so use it while you still can! 

The Importance of Getting Your Proteins

Getting the right amount of protein into your daily diet is a task that is often overlooked. It appears that most people don’t get even get close to the minimum amount required. In order to calculate what is the basis that you need, simply multiply your weight (in kilograms) times 0.8, and the result is how much protein you should be implementing in your everyday diet.

However, this is the bare minimum, your protein intake needs differ depending on the types of activities you carry out throughout the day. If you’re a workout-o’holic type of Fit Girl, your protein needs will increase since resistance training and endurance workouts break down muscle protein much faster. What this means is that the amount of protein grams per kilogram of your body weight can go up to 1.8!!

Now, this doesn’t mean you need to flip the s**t out as you read this article and realize you might not be meeting the requirements. It also came as a bit of a surprise to me at first because the number seemed bigger than expected, and I do not necessarily keep track of how much protein I eat. But as it turns out, certain foods provide most of our daily amounts, and the rest take care of feeding us the remaining nutrients, fats and vitamins we need to get through the day 🙂

Here is a simple breakdown of the foods with the highest protein per category:

Dairy products

  • Greek yoghurt (23g per 1 cup)
  • Cottage cheese (14g per 1/2 cup)
  • Eggs (6g. per 1 large egg)
  • 2% Milk (8g per 1 cup)
  • Soy Milk (8g per 1 cup)

Meats (100g servings)

  •  Lean beef and veal (36g protein)
  • Chicken or Turkey break (30g protein)
  • Pork loin (25g protein)
  • Tofu (Technically not meat, but…) (7g protein)

Seafood (100g servings)

  • Tuna (25g protein)
  • Salmon (22g protein)
  • Octopus (15g protein)
  • Light canned tuna (22g per 85g serving)

Vegetables (1/2 cup servings)

  • Edamame (8g protein)
  • Peas (3.5g protein)
  • Spinach (3g protein)
  • Broccoli (2.6g)


  • Peanut butter (8g per 2tbsp)
  • Mixed nuts (6g per roughly 55g)
  • Dried apricots (3.4g per 100g)
  • Raisins (3.1g per 100g)
  • Dates (2.4g per 100g)

IMPORTANT: once you start getting a protein deficit, your body will communicate this through a series of little warning signs. Among these are:

  1. Cravings for sweets: one of protein’s main functions is to keep your blood sugar steady, change that up and your glucose levels will be all over the place, making you more prone to finding a quick fix (e.g. candy).
  2. Anxiety & depression: amino acids fuel the neurotransmitters serotonin and dopamine that prevent these lows.
  3. Inability to focus: proteins help time-release the carbs for steady energy rather than up and down spikes and amino acids support brain performance.
  4. Hair loss & breakage: protein is the main building block of your cells, it supports collagen production in the hair, nails, and skin.
  5. Feeling of weakness and fatigue: constant state of being tired because proteins are essential for building muscles and ensuring a healthy/stable metabolism.

With just a bit of knowledge on which foods contain the most protein, it makes it a little bit easier to incorporate them into your recipes! I find myself lucky to like basically everything that’s on this list, but then again, I am not the pickiest cookie when it comes to food. 😛

Roos’ food and exercise schedule

after sixfortyHi Girls! I’ve had many requests to tell a little bit more about my fitness journey, and to show you my food & fitness dairy, so here we go!

My fitness journey started 2,5 years ago. Over the college years, I graduately gained about 10 kilo’s, because of all the fun dinners and parties with friends. Exercising was something I did off-and-on. Some months I would go to the gym, to Zumba, or go running with friends, but especially in the wintertime, I would prefer to stay on the couch and watch movies all night. Preferably with some icecream or Doritos!

When I started working as a medical doctor, I made very long working days. I would come home and be sooo tired, that after a big evening meal I would often fall asleep on the couch. I realised I needed all the energy I could get. So that’s when my decision was made: I wanted to gain back my healthy, strong and toned body. More importantly, I wanted to feel more energized and less lethargic!

How did I change this around?

I read a lot about weightlifting and it convinced me to give it a try. bought a book about weightlifting for guys. It had different training schemes, all designed to gain muscle mass. Also, I changed my eating scheme. This took some getting used to at start!

The most important differences with my old eating habits were:after dl

1. Eating a large breakfast with a good amout of protein.

2. Eating a healthy and filling snack at 4PM, to prevent myself from overeating at dinner.

I still consider these two eating habits the best two changes I ever made!
Nowadays I train a lot at Elevator Gym in Rotterdam (the Netherlands). It’s a high intensity total body  circuit workout with weightlifting and cardio elements. It’s super fun! If you’d like to try circuit training, check out the NTC app (Nike Training Centre) and pick chapter “Get Toned”. Or incorporate plyometric movements (like jumping squats) in between your weightlifting sessions.

What changed for me?

Well, I lost a total of 12 kilograms. But really, that’s not the important thing. What’s important, is everything I GAINED from changing my lifestyle.

I made a list, because it’s a list I’m proud of, and very very happy with!OLYMPUS DIGITAL CAMERA

1. I lost 12 kilograms. Fact.

2. I gained a LOT of muscle mass, giving me a toned look, but also giving me strength and a strong core, and making me feel powerful.

3. I gained more energy. I feel much more alive. I don’t have “food coma’s” anymore, where I fall asleep after eating like a trucker. I sleep better in general.

4. I gained more positivity. I lost a lot of anxiety. I’m more open and confident to speak to strangers. I’m less scared to fail, which for me is a big improvement. These are things I practiced in the gym, but I also see changes in my daily life.

5. I gained more happiness and self-love. Nowadays, I don’t just workout for the physical changes, but also for the amazing happy feeling after a workout (endorphines, I love you!). I’m happy with my body in general. I treat my body so much better. I like giving my body nutrients, sleep, love, exercise, lots of water, and ofcourse the occasional chocolate splurge.

6. I gained more friends. I met so much amazing people through fitness. Some in real life (like the entire amazing #FITGIRLCODE crew), some online via my Instagram account.

Okay, so this is my story! I hope it inspired you to take good care of your body and soul. You truly deserve it. The toned body and biceps guns are also nice, ofcourse 😉

If you have any questions, please leave them in a comment below or send me an e-mail on I’ll get back to you and maybe write a blog about the most asked questions!

Below is my current Food and Exercise Schedule. This is a regular working week for me. I hope you notice I eat quite a lot! And I’m also not afraid to eat carbohydrates. With this kind of scheme I’m still losing fat and gaining muscle. If you want to copy my scheme, be my guest! But you know your body best, so please listen to your gut and adjust the scheme if necessary.


Roos (@fitgirlroos)

Food and exercise schedule

food diary roos

Lisanne’s Exercise and Food Schedule

This week, I’m sharing my food and exercise log with you. When I started my fit journey, a lot of things changed. It took me a long time to really commit to my fit journey and make a real change. But when my lifestyle changed a lot, I noticed I felt really different. I had much more energy and motivation. My energy level changed the most when I started eating differently.

Before I started my fit journey, I was already trying to eat healthy and exercise but it didn’t really work out. When I finally commited, everthing changed. Because there is such a big difference between how I used to eat and how I eat now, I made a ‘before and after’ food log. I thought it would be nice to show you what the difference is between my old unhealthy lifestyle and my new healthy lifestyle.

Before exercise and food schedule
Schermafbeelding 2015-01-07 om 15.34.39

As you can see, I ate a lot of fat and processed foods. I also ate some really unhealthy snacks. I never really thought about the consequences of my bad habits. When I started my fit journey, I learned to replace some unhealthy foods with healthier versions. After a couple of days I noticed that I had much more energy. The food really nurtured my body instead of just being stored as fat like before.

After exercise and food schedule
Tekening zonder titel

It seems like a really big change, and well actually it is. But if you gradually introduce some new things to your lifestyle and leave out the unhealthy ones, it isn’t that big of a change. You can just replace unhealthy food with a healthier version, step by step.

Some tips:

  • Take it easy, a slowly transition is easier than a fast one
  • Replace some of the foods you eat with healthier (wholewheat) versions
  • Make things from scratch; then you can easily leave out the unhealthy ingredients or replace them with something healthy. Besides, homemade food doesn’t contain e-numbers and other additives you don’t need
  • Prep your food. If you prep your food and take it with you, you won’t feel the need to buy unhealthy food on the go

I hope I’ve inspired some of you Fit Girls with my exercise and food log. Did your lifestyle change a lot when you started your Fit Journey?

Follow my journey on Instagram (@lisanne_fgc) if you like.



Fit Chic: WorkOutfits Meet the City

It was no secret that 2014 was the year of fitness. The idea of a Fit lifestyle boomed through our social media feeds like never before. 

We didn’t only see this change in the millions of Instagram accounts dedicated to workouts, progress journeys, or healthy food recipes. It was also seen in the increasing comfort of wearing our favorite sports outfits outside the gym! Now known as Fit Chic or Gym Chic, this fashion style has been embraced by girls worldwide. It is comfortable and so colourful! It seems like it has gotten the attention of some iconic fashion designers, too.

The best part about this trend, if you ask me, is the whole idea of being able to go from gym to casual drinks in about 1/4th of the time it would normally take us to fully change! Disclaimer: I would not advise this after a heavy workout, there’s a difference between casual Gym Chic and I-want-to-die-omg-is-that-smell-coming-from-me look. But Gym Chic has moved even further than just a practicality, it is a style of its own.


{Jogha Ikat Long Tights x Jogha Solid White Muscle Tee}

It’s surprising to see how much status gym clothes have gained in the last years, and it’s reflected in the most recent collections. The designs come in brighter colors and patterned looks that make a statement when they are worn.


{Jogha Solid Black Racerback Bra x Jogha Solid Black Long Tights}

In addition to rocking Fit Girls’ worlds, the uprising popularity of working out in style created a little movement in the designer world called sweat envy. Soon after, they realized that they needed workout collections to stay up-to-date, so it more and more high-end fashion designers showcased this new trend on the runways and didn’t take long to hit the shelves. Among these are Calvin Klein, Stella McCartney and Alexander Wang, which have embraced this by creating Active Wear collections and collaborating with other brands to set the sporty look under a bigger and chic-er radar.

We’ve all noticed this magnified focus towards fitness and a healthy lifestyle, but we never really take a step back and see it when it’s happening. Soon enough, Fit Girls will be glam-ing it up and shopping for their sportswear at Valentino and Gucci. Although if you ask me, I’m not one to look the cutest during a workout because I like to work up a sweat! At the risk of sounding lazy, I most definitely am looking forward to the day I can wear a cute sports outfit to class and then straight to the gym.

Me vs Running

I have this love-hate relationship with running. I want to love it, but I also love to hate it. However, this year I’m going to commit: I’m going to run my first 10K race.

I hated running
A few years ago, I was in really bad shape as I hated working out. Whenever we had to do running things in high school, I almost immediately started walking: I just really hated running. It made my body and my lungs hurt. I hated that and I just simply didn’t want to do it. But then I discovered that exercising was a really good way to relieve some stress and I fell in love. I went to the gym daily. Until I moved and I didn’t have a gym – that was the first time I went for a run out of free will. In tennis shoes. 3K.

Like, ouch. I couldn’t walk for a week. Never, ever, try to run in something other than running shoes. Running shoes are invented for a reason. So I bought my first pair of running shoes and I tried to run once or twice a week. Then I moved again and I found a gym and I forgot about running.

I actually enjoy it most of the time
Recently I started again. Now, I sort of run once every week or every two weeks or even three weeks (haha) and a while ago, I ran my first 10K without having the intention to do so during that run. So I actually can do it. Believe it or not, nowadays, I actually enjoy it most of the time. A nice run is a great way to clear my head. And I love working out outdoors – nothing beats fresh air.

So, why did I write this article? As I said before, I’m going to commit and run my first 10K race. This will happen in a few months. By that time, I want running to feel natural and I want to run a good time. For the coming weeks, I want to set a goal that is achievable because I’m going to be quite busy until the end of March.

The best way to commit is to write it down here, black on white. I’m going to run 6 times this month. I just want my body and muscles to get used to running.

There it is. Who’s with me?

Fashionchick x #FITGIRLCODE 30-Day Ab Challenge

Just about a month ago, we introduced to you a 30-day ab challenge. For March, we are bringing it back, but this time things are going to start heating up! We are challenging the Fashionchick crew to go from Fashion Girls to Fit Girls to see what these awesome girls are made of 😉 . So for the next 30 days, we have come up with new exercises for the Fashionchick girls and YOU to keep up with us and rock your way towards steel-hard abs!

So here it is, you are cordially invited to the Fashionchick x #FITGIRLCODE 30-Day Ab Challenge, join if you dare!

30 day ab challenge

The Russian Twist

30 day ab challenge

Killer exercise for your obliques. While in sit-up position, hold 1 dumbbell with both hands and move it to the side of your body until it nearly touches the ground. We advise you to opt for a 4kg dumbbell to make it extra complex. Then move it back up to the center and go over to the other side, and so on. Going from left to right counts as one russian twist. If you want to make it even harder, elevate your legs up into the air.

Spiderman Plank

30 day ab challenge
Get in a plank position, on the hands and toes. Make sure your hips are down and the back is straight while bracing your abs. Lift the left leg, bend the knee and bring it in towards your left elbow. Take the left leg back and then bring the right knee in towards the right elbow, keeping your body in the same position. With this move, you will be targeting the obliques as well as your balance and stability.

Leg Raise

30 day ab challenge
Lie flat on your back with your legs stretched out in front of you. Keep your hands flat down on the ground. Raise your legs to the ceiling. Keep your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel. Lower your legs to the ground but do not touch it. If the exercise feels too easy, try to lower more slowly. Raise your legs back up to the ceiling. With this exercise you will be targeting your abdominal muscles.

The schedule


In order to participate in the challenge, join our Facebook event, post your pictures from the challenge on social media (Facebook, Instagram, etc.) and use the hashtag #FCFITGIRL. All photo’s will be displayed below and the best Fashionchick and #FITGIRLCODE will feature on our social channels!