Wasabi Salmon Recipe

Who doesn’t love salmon? Like some of you may know, I am a real asiamaniac. I love Asian food and always try to give an asian twist to my recipes. So for the ones who love salmon and asian food? Here is a wasabi salmon recipe.

Wasabi is a Japanese plant. It’s paste is very known for it’s super spicy taste. Often it is served with sushi and mostly found in Japanese cuisine. Because of it’s beautiful green colour and pasty texture, a lot of people mistake it for something you eat alone.This is the moment, you learn to never do that again haha (sooo spicy!!! )

What do you need (2pers)

-300 gram fresh salmon (with or without skin, your choice. I prefer to have it with skin because it becomes amazingly crispy.

– 3 tea spoons of Japanese wasabi paste

– 2 tbl spoons of vegetable or olive oil (olive oil has a stronger taste)

– 2 tbl spoons of wasabi flavoured or normal sesame seeds

Slice the salmon in cubes. Mix the wasabi with the olive oil till it’s nice and smooth. Marinate the salmon with the wasabi and let it rest for about 10 min.  Bake the salmon in a nice hot pan until they are golden brown. When finished top them with the sesame seeds. If you want to complete a meal, you can add a bowl of rice with cooked broccoli and soy sauce. As we say in Japan: Itadakimasu!

You like this recipe? Find more inspiration for healthy and easy recipes on my insta Fitgirltizi 

Yola’s Back to Basics: Toes to Bar

Toes to bar. Toes2bar. T2B. King of legraises. Some of you might know this exercise from crossfit but in fact it’s an allround gymnastics exercise. It gives strength, flexibility and power at the same time. It might look difficult but believe me when I tell you that practice makes perfect. Anyone that has a bar around can try this exercise. Make those abs burnnnn!

This move is really dynamic. Strenght, endurance and flexibility are all wrapped up in one exercise. It asks quite some coordination from your muscles, especially your core, arms and shoulders. The main muscle worked is your rectus abdominis (also known as ‘the six-pack muscle”). Also the hip flexors are being worked when swinging those legs up. And last but not least, your chest, back and shoulders are engaged because… well, you’re hanging with full body weight above the ground so gravity will do its job!

How to
Place your hands slightly wider than shoulder width, wrapping your thumbs for a secure grip because when you kick your feet up you don’t want to hit your hands.

Squeeze both your butt and abs, creating a “hollow-body” position (like a C) where your feet are slightly in front of your torso. With these muscles flexed your body’s ready to swing.

Kipping is about taking your body from the hollow position to an arc or superman position. Open your shoulders, squeeze your butt, then drive with your hips.

Going up
To transition from backswing to upswing, simply drive your knees toward your elbows, then extend your legs, kicking your feet toward the bar as they rise.

Coming back down
As soon as your toes touched the bar, pull back into an arc and squeeze your butt to load your hips for the next rep.


✓ Use some chalk or grip-gloves when doing toes to bar for a better and safer grip

✓ Find a rhythm that works for you

✓ Keep in control of the movement, also on the way down. Don’t let those legs crash down when you touched the bar

Absolute don’ts
✗ If you feel strain upon your shoulders/back rest for a few seconds and let go of the bar. Your full bodyweight is hanging on it and we don’t want you to dislocate your shoulder

✗ You don’t have to be like the crossfit athletes touching the bar 18386 times a minute. We’re not at a throwdown, just take it easy! Start with one, come back down, rest a few seconds and do another one. If you manage to do this and you feel like not needing to rest in between then try making sets with 5 or 10 toes to bar. And always remember: form over speed!

✗ Don’t do toes to bar on a bar that has no decent grip or is too big for your grip. You hands will become sweaty and you will slide off for sure. Not good..that exercise is called face-to-floor and you can only do it once

Knees to elbow
When you can’t bring your toes all the way up yet, start with knees to elbow. It’s the same movement except that you don’t stretch out your legs. Like it says: touch your elbows with your knees or bring them as close as possible

Toes to ring
If you happen to be around rings, use them! You can do toes to bar perfectly with rings. Just hold the rings tight and make a swing while kipping your legs up so your toes touch the rings. I find this one easier than toes to bar because the rings give you a ‘natural swing’ so you can just go with the flow.

Toes to bar pushup
When you want to add some training elements to you toes to bar you can do them with a pushup in between. As soon as you did a toes to bar and you land back on the ground: go down, kick your feet back and do a push up. When you come back up from the push up immediately jump back to the bar to do a toes to bar. You can do this as a count up. 1 toestobar – 1 push up | 2 toestobar – 2 push ups | 3 toes to bar – 3 push ups etc.

I can’t help myself. I just LOVE this exercise. And I’m sure you guys will too! Go find a bar and try them. That can be at a crossfitbox but also at a playground, at a school or any other decent bar that’s high enough and has a firm grip will do. Let’s swing it!

Join our 30 Day Back Challenge

This month we’re focussing on a new body part: the back! This is something we tend to forget and it’s so important! So this month Aranka and Roos made a new challenge for you to strengthen your backs. And no need to register or pay for our schedules. They’re always on us! 

To show you how it’s done we’ve made a video especially for you! We hope you like it and don’t forget, if you have any questions whatsoever, leave them in the comments below. Please be sure to contact your physician first if you have any back problems, before doing our challenge!


Join our 30 day Back Challenge

Schedule-6600x4000_ARM ChallengeClick on the visual to enlarge. 

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

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

Good luck Fit Girls!

#FitGirlConfession: Food Made Me Hate Myself

This week, we have been featuring a few #FitGirlConfession articles in light of the Eating Disorder Awareness Week and to spread the word to other girls that they are not alone. For the last confession,  a close friend and sister at heart decided to share her story for the first time, let alone so publicly. Her name is Irene, and she is a foodie, yogi, and sports lover. At the age of 22, she is feeling proud and accomplished to have left behind some of the worst years of her life. Here is her story:

I love food. I love to eat. And I want to be slim. Sound familiar? Don’t worry,  you are not alone. Many girls I know struggle with the balance between these desires and many believe that these preferences will never be compatible. I was convinced as well that I could never indulge in my favorite foods and remain slim.  Fortunately, now I know that this is not true. Now I know that you can eat abundant if you choose the right foods and still face your worst enemy – your scale.

I used to be a severe victim of bulimia. It’s when you eat, usually much more than the average person would, and then purposely induce vomiting afterwards to prevent your body from ever actually digesting any of the intakes. Remembering the quantity of foods I would stuff into me is still shocking to me today.

“When I heard about bulimia I was euphoric…”

It all started when I was in my early stages of puberty and my body began to embrace feminine shapes. Despite never really having issues with my weight, I was aware of what was perceived as beautiful and what a so-called “bikini body” was. I always felt the pressure to look good, to be skinny. So when the signs of puberty became noticeable on my scale, I panicked. After many failed attempts at following a strict diet, I one day heard of bulimia. As bad as this might sound now; I was euphoric to know that there was a way to spoil myself with all the sweets and junk foods I cherish and still not put on any extra kilos.

I finally realized how wrong my behavior was
So eventually the kilos started to drop, but at the same time I could feel my constant exhaustion, how weak my body had become, how my moods fluctuated and the never-ending hunger. Nevertheless, I became obsessed. Weighing myself countless times a day and even tiny increases of 100g would stress me out. Sometimes I would even experience something close to a panic attack as a result. I would tell myself how fat I was, how ugly I was and how in order to become a better me, I needed to lose weight. From January until July my weight dropped from 52kg to 37kg, and that’s when my mother made an executive decision to put me into the hospital. After weeks connected to the drip, I finally realized how wrong my behavior was. I was ruining my own body and jeopardizing my health just to fit what society told me would be perceived as beautiful.

I have learned to control it
It was a long and arduous road to recover, but today I am so proud of myself when I look back at what I have overcome. I learned about proper nutrition, I understood what psychological issues I have and how to cope with them. I am not underweight anymore, I regularly do sports and I try to feed my body with healthy foods.  Generally, I would say that I have overcome a major obstacle in my life. But even today, I still sometimes hear the little voice in my head telling me that I’m not skinny enough or good enough. Back then I would let this voice dominate and beat myself up until a point where I felt real disgust towards myself or even cry. Now I have learned to control it. Of course I still have days where I experience what I call a “down phase”, but the many loving, caring and supportive people around me have really helped me to feel better about myself. They support me whenever I have a bad day they help me find ways to better cope with this issue.

Give yourself a compliment a day
I am no specialist and I also cannot give you any life-changing advice, but what I can tell you from my experience is very simple: be good to yourself. Don’t think too much about what other people think and don’t let society pressure you to become someone you are not. In the end, you have to be happy with yourself. No amount of love from the people around you will make you happy if you do not embrace yourself in the first place. No one is perfect, so instead of hating on your love handles, look at them and tell yourself that these little curves are the things that distinguish you from a man. They don’t have something this cute! 😛  I am still working on myself, but I am trying to give myself one compliment a day and see myself in a more loving and positive light.

All in all: Love yourself. Cherish yourself. Enjoy Yourself.

– Irene