Fit Girl Hotspot: Istanbul

Are you searching for a place with numerous awesome fit spots to hang out? Then Istanbul is the place to be. It is the city that connects continents and cultures: Europe and Asia, East and West. The city that seperates two continents with its gorgeous Bosphorus. That has been the host of many civilizations since ancient times. Now it is my home and I’m lucky enough to enjoy it!

There are too many places for a Fit Girl to discover in Istanbul; when I started to think about this article, I wasn’t sure which one to pick (believe me, it’s a hard decision. When I’ll show you around one day, you’ll agree). So, I decided to choose 2 of them: one from the European side and one from the Anatolian side.


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Healthy homemade wraps

I got you covered for dinner tonight! Try these buckwheat wraps filled with vegetables! I love wraps, they’re not only very yummy but they’re so easy to make. Perfect when you don’t have a lot of time to cook. No need to be a kitchen princess with this very easy recipe.

Apart from the fact that buckwheat is a gluten free product, it scores very low on the glycaemic scale. This means that your blood glucose level won’t rise rapidly. It also contains more protein than other types of grain, increases your resistance which isn’t entirely unimportant during these cold winter months.

One of the vegetables that I like to use is avocado. Many of you will know this healthy green buddy. Do you ever wonder why this vegetable is so healthy? It does contain a lot of calories and fat, but these fats are unsaturated fats and therefore very healthy. ½ an avocado gives us 20% of our daily need of fibres and 10% or vitamin K. It also lowers our cholesterol, improves our sight and it contains vitamin C which is healthy for our (muscle) tissue and repair of our body.

What you need for one person:

– 50 gr of buckwheat
– 100 ml water
– Pinch of salt

– 1/2 Avocado
– 500 grams chinese wok vegetables
– 1 tablespoon quark
– Fresh coriander
– Salt, pepper, paprika and garlic


How to make it:

1. Mix all the ingredients in a big bowl with a whisk.

2. Put a pan on the stove and add a little olive oil. I only use olive oil for the first wrap; for the ones that follow no added oil is needed. Add a little of the garnishment in the pan turn and twist the pan in order for it to become like a pancake.

3. Give the wrap time to cook through properly. Put the pan on low fire and be careful when you turn the wrap on the other side.

4. Bake the wraps until they have some color. If they look a little stale, they’re ready to be filled with your toppings.

5. Fry the vegatables and herbs together.

6.  I always start with a spread of quark and then add the vegetables.

7. Enjoy!


See you next week sweeties!

Yoga on a Jobe stand-up paddling board

Last week I finally got to check something off my bucketlist: doing yoga on a stand-up paddling board! I got to try out one of the amazing Yoga SUPs of Jobe Sports and went out for a very relaxed morning at the Kralingse Plas in Rotterdam. This is how it went…

As an island girl, sometimes I’m having some difficulties here in the Netherlands. After having lived on Curaçao for 17 years, where the water is a pretty blue, the beaches white, and the sun always shines, it’s quite different in the Netherlands. By now, I have been living here for 4 years and I always try to go into the nature as often as possible. I frequently run outside, do yoga in the park, love to watch the sunset and try to be outside as much as possible.

When I was in Thailand in april, I wanted to go paddle boarding and try some funky yoga moves so badly, but unfortunately the busy schedule of a teacher training didn’t allow it and I had to leave the beautiful island without having tried stand-up paddling (SUP) yoga. But last week it finally happened! After months of longing, I finally got the chance to get onto a SUP of Jobe SUP. This board was made especially for yoga and this is exactly what I wanted to do. I had no idea what to expect, but did hear from several people that it was supposed to be really challenging. Well, I’m always up for a challenge! Once the board was inflated and the fins were on, I could go into the water. The yoga SUP is a travelsized board that comes folded in a bag and can be put together really easily.

Even though the beach isn’t white, the water isn’t pretty blue and clear like I’m used to, I had one of the greatest mornings ever on the Kralingse Plas. It was a very relaxed morning and once I was on the board, I didn’t even realize anymore that I was in the Netherlands. I was so focused and really enjoyed every moment on the water. The paddling was very easy and once I found my balance, I took it a step further and tried out some yoga moves. The board felt very stable and is big enough to move around on. SUP yoga might look like it’s just the same as yoga on a mat, but trust me – it’s different. Suddenly you feel like you don’t have a solid surface underneath you so you have to concentrate even more on your balance. As an islandgirl and yogi, SUP yoga is the perfect combination for me. I would love to spend every free day I have on the water, especially if I can combine this with practicing yoga. The feeling you get on the board is truly special to me. Searching for balance, only doing that what feels right and most of all, listening to your own body. I call this ‘meditation in movement’.

Now that you know how my SUP yoga experience was, I’d love to hear yours! To make this happen for you we got you a nice discount 🙂 Jobe Sports recently launched their rental points for SUPing in the city, so go to to check out if you can rent a SUP board in your city and use ‘fitgirlcode’ to get 20% off! This code is valid until 30 September 2015. Enjoy!

Curvy model Erica Schenk on cover Women’s Running magazine

Fitness magazines are known for featuring perfectly sculpted bodies of athletes or sports models on the front cover in an attempt to motivate us but Women’s Running magazine are taking a new approach to support and encourage their readers in their August issue. 

Running is an activity that is perceived to be loathed or loved by a certain kind of fitness fanatic and that self titled ‘runners’ typically have a very lean or wiry physique. But Women’s Running magazine recently made the effort to overcome this stereotype with their latest cover girl, 18 year old plus-size model, Erica Schenk. The August issue hit the shelves on July 21st and shows the first plus-size model to grace the front page of a running magazine, highlighting that runners come in all shapes and sizes.

Activewear for all

What’s great about this is that the decision doesn’t seem to be an overly contrived publicity stunt (although yes it has received press attention). As an avid runner, Erica accepted an interview from the magazine for a feature and photoshoot on how fitness clothing brands are choosing to design sportswear for all sizes. Yes, this is also about time we say! Running editor-in-chief Jessica Sebor told, “we were shooting her for that story, so we thought, let’s put her on the cover, too.” There’s a stereotype that all runners are skinny, and that’s just not the case. … Runners come in all shapes and sizes. You can go [to] any race finish line, from a 5K to a marathon, and see that. It was important for us to celebrate that.”

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Healthy Breakfast Bowl

This is the perfect power breakfast to kick-start your day! I love my green smoothies in the morning, I can’t start my day without them, but unfortunately not everybody loves green smoothies for breakfast every day. That’s the reason I made this recipe for you Fit Girls. It is still a smoothie, but it’s a bit different. This healthy breakfast bowl recipe is made of fresh fruit, quark and zucchini, topped off with some colourful fruit to provide you with a delicious and nutritious start to your day!


How to make this healthy breakfast bowl 


  • 200 gr low fat quark
  • 1 tsp vanilla extract
  • 100 gr blueberries
  • 150 gr zucchini
  • Almonds
  • Fresh fruit of your choice


1. Mix the quark, vanilla, blueberries and zucchini in a blender until smooth.

2. Pour into a bowl and top with some almonds and your chosen fresh fruit.

Summer tip: put the smoothie mixture into the freezer for a few hours for a delicious smoothie sorbet!

And there you have it, a simple but yummy breakfast bowl. Make sure to visit for even more healthy recipes. Enjoy Fit Girls!

WIN: Dermalogica skincare goodies


We Fit Girls have a busy life and work out quite often which is not always very beneficial to our skin. Our CEO on sneakers Aranka regularly gets a lot of questions on how she keeps her face so beautiful and radiant. Today we share the secret of Aranka and the other Fit Girls Roos and Alicia. Keep on reading because we have a really nice surprise for you guys.

A busy job, an intensive workout, that fun party or a long summer holiday, we all know how these activities can affect our skin in a bad way. It can cause impurity, pigments and dry or greasy skin. We often forget to be good to our skin due to our busy life and to give it the attention it deserves. Besides that, skin care products often use ingredients such as soap, perfume and oils which dehydrate our skin and do not contribute to healthy skin. This can be very frustrating and that’s why our Fit Girls Aranka, Roos and Alicia decided to introduce you to a brand they believe in and use every day: Dermalogica.

Dermalogica is more than a product and doesn’t spend time on pretty and luxurious packages, but instead aims to help everybody to have a beautiful en healthy skin. All Dermalogica products are free of synthetic aroma’s and colourants and when the products touch your skin something special happens. The products are made for anyone and can be used at various moments during the day.

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No bake apple pie

When there is a situation that needs pie, I always get asked to make my no bake apple pie. Like the other week, it was my brother’s birthday and my mother sneakily asked my boyfriend if I could bring my apple pie. He loves it too, so of course he told her I would make one. They even made my pie at a national athletics competition last month. So before I need to bring it everywhere I go, I’ll just teach you girls how to make it.  


  • 1 cup almonds
  • 2 cups dates
  • 1 cup walnuts
  • 6 Big  Goudreinette apples
  • 2 tablespoons of cinnamon
  • juice from half a lemon
  • 4 drops vanilla extract


1 Soak the dates in hot water so they get soft.

2 Grind the almonds in a chopping machine (a blender also works), try to keep a little texture, add the soaked dates and mix the two. This is for the bottom of the pie, take a spring form pan (use baking paper on the bottom) and cover the whole bottom with the date/almond mixture. Keep in the fridge.

3  Grind or break the walnuts in small pieces. Peel the six apples and remove the cores. Grate all six apples. (I use my food processor. I once grated them by hand and my arms were so sore, never again!) Mix the walnuts together with the grated apple, cinnamon, lemon juice and vanilla extract.

4 Add the apple mixture to the bottom, decorate and put in the fridge for another half hour so it gets a little more firm.



This apple pie is BIG! You could live of it for a week if you do not share. But I highly recommend you to share it with your friends and family because everybody will love you. 😉 Nothing to celebrate? Still definitely a must make!

WIN: Tickets for Buiten Adem Sportfestival


It’s summer! And this means that the festival season is upon us. Nice weather, good music, tasty food and… working out! Say what? Yes, you heard it right girls. For the first time this summer on the 29th of August the Buiten Adem festival is taking place and you can be there!

The festival offers different workouts such as yoga, HIIT, hula hoop, bootcamp and kickboxing. You can join any workout if there’s still a spot available. In between the classes you can enjoy a delish bite at Grizzl and Sla-gerei or go for a refreshing smoothie at the Aloha juice bar.

So do you and your boyfriend/girlfriend/BFFF want to have a fun day with the best beats, most delicious foodtrucks and coolest activities? We have good news for you! #FITGIRLCODE is giving away 2 x 2 tickets.

How do I win a ticket?

  1. Like the Facebook page of Buiten Adem
  2. Sign up for our newsletter below
  3. Tell us in the comments why you should win 2 tickets (so for you and a friend!)

Subscribe to our mailing list

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And are in you in need for a new outfit? Then you’re lucky. You can find us on the festival with different Jogha and #FITGIRLCODE items. This will make your day even more fun!

Buiten Adem festival will take place on Saturday the 29th of August in Utrecht. For more info check out

Summertime couscous salad

This couscous salad is both fresh and filling and is as healthy as can be! It’s a really good recipe to make a huge batch of which you can then eat for multiple meals. Yum!


  • couscous
  • tofu
  • chickpeas
  • cucumber
  • red bell pepper
  • juice of one lemon
  • cumin (powder form)
  • salt, black pepper and cayenne pepper if you like it hot
  • coconut oil (extra virgin olive oil works too!)
  • optional to garnish: rucola, sprouts


Preparation (3 minutes)

  1. Prepare couscous according to package instructions, set aside and let cool.
  2. Peel and chop cucumber into small pieces, chop bell pepper into small pieces.
  3. Drain canned chickpeas.

Tofu (10-15 minutes)

  1. Slice the tofu into long, thin pieces
  2. Wrap tofu in a paper towel and place it on a plate. Put another plate on top of it and then place something heavy on that plate to then let it sit for 5-10 minutes (the goal is to get as much moisture out of the tofu as possible).
  3. Chop the tofu into bite-sized rectangular blocks.
  4. Heat up 1 tablespoon of coconut oil over medium heat in a pan and sprinkle a generous layer of cumin, salt, black pepper and cayenne pepper to taste.
  5. Place the tofu blocks in the pan and let them cook for about 4 minutes on each side. The tofu should take on the color of the cumin (light brown). You know the blocks are fried to perfection when each side is slightly crunchy.

Assembling the salad (1 minute)

  1. Mix tofu, bell pepper, cucumber, chickpeas and couscous.
  2. Drizzle lemon juice and add zest over mixture.
  3. Season with additional salt and black pepper.
  4. Garnish with rucola and sprouts as desired.
  5. Your summertime couscous salad is ready to be devoured!

On the go workouts – it’s booty time!

I like big butts and I cannot lie, and all you Fit Girls can’t deny that I make sure I put my money where my mouth is when it comes to working out the BOO-TAY. Today I am hitting you up with a video I just had to share. It would be a crime towards the booty gods to not let you in on this edition of on the go workouts – it’s booty time!


In this 15 minute Big Butt Workout: BeFit Booty Booster by Brett Hoebel you will work on brazilifying, boosting and shaping your booty all while having fun at the same time.  And while you’re at it you will find yourself doing result-driven moves like sumo stretches, cat curls, planks, groiner stretches, tick tock lunges, one leg booty lifters, booty bridges, capoeira low lunges, pulsing single leg dead lifts, figure 4 stretches, hip flexor stretches, laying glute stretches and more! maxresdefault-5



Can’t get enough of mister Hoebel’s workouts? Here and here  you find TWO more workouts that will help you work on your tush. I hope you have fun doing them and remember: Sharing is caring and do not forget to drop me a line on @ily_fitgirl in the process.



No Gym? No Problem !? – Stairs

When I studied Theatre and Afro – American literature at the University of California Los Angeles,  I wasn’t nearly the Fit Girl I am today. Yes, I went to the gym but I wasn’t as strong and nowhere near the fit level I am now.  On campus there were a lot of facilities students could use to benefit their own fitness goals and besides going to Wooden Gym for weight training,  my all time favorite thing to do while I was there, was running ‘dem bleachers at Drake Stadium. Because who needs a gym anyway when you can Do.It.Yodamnself. Stay tuned to see how you can do it too in this edition of : No Gym? No Problem !? – Stairs


Do a five minute warm up consisting of dynamic moves such as lunges, side shuffles, grapevines, light jogging, stretching and a few trips up and down the stairs at a comfortable pace. Complete each exercise on the list below in succession. Between each exercise, jog up and down the stairs at a moderate pace for 1-3 minutes, depending on your fitness level.

1) Run/Sprint

Run to the top of the stairs at your fastest possible pace. Be sure to rapidly swing your arms and reach forward as if you were grabbing for a rope to help you up. Jog down at a slower, more comfortable pace.

2) Broad Jumps

Begin in a strong squat position with your hips tilted back and your knees just above your ankles. Then explosively jump up to the next step (or as many as you can clear). Absorb the shock of the jump by landing softly in a squat position just as you started. Continue this all the way to the top, then jog down.

3) Stair Squats

Start facing the side of a step with one foot on the step above, and one on the step (or two) below. Descend into a squat by driving your hips back and then drive through the leg on the top step. Pause by balancing on one leg for 2 seconds, then slowly descend back down into a squat. Be sure to keep both knees “open” so that they are in line with your ankles the entire time.
Add weights for that extra burn!



Stair training  has a lot of benefits.

  • No equipment? No problem! All you need are your sneakers and a staircase. Consider this your fat shedding, go-to workout when you are away on vacation, business travel or when you just can’t make it to the gym!
  • Become a better runner. This type of conditioning hits three of the most important elements of training that make an efficient runner: strength, endurance and power. These short bouts of explosive, plyometric and anaerobic work allow you to run longer distances more easily. Who doesn’t want the ability to do that?
  • Train your posterior chain. The posterior chain is made up of the powerful muscles of your upper and lower back, legs and glutes. Sadly this crucial group of muscles, is virtually ignored during our sedentary lifestyles filled with desk jobs, long commutes and seated machine-based workouts.
  • Get outside (before it’s too late!) Spend your last few warm days outdoors instead of inside the confines of a dark studio or gym. This work out pairs well with a short distance run. Save 10 extra minutes at the end of your run to take your fitness to the next level.

So there you have it! Now find yo’self some stairs and get to work!


Happy foods – part 4

For the next couple of weeks, I’ll be writing about foods that can make you a lot happier if you make them a part of your daily diet. Studies have shown that each of these six happy foods can positively contribute to your well being. You are what you eat right?! Today I’ll be writing about dark chocolate and I’m not ashamed to admit this is a personal favorite of mine! You might also want to read ‘Happy foods – part 2 and part 3‘.

As I explained in ‘Happy foods – part 1‘, I have a curious mind that craves to learn about new things. I’m kind of a nerd, so whenever I get the chance to, I love to read about science. There are always certain subjects that spike my interest a bit more than others; happiness (combined with science) is one of those for me.

I LOVE chocolate, especially dark chocolate. Just thinking about it brings a smile on my face. Fortunately, for myself (and all you other dark chocolate lovers) research backs its happiness benefits! There are antioxidants in dark chocolate that can trigger the walls of your blood vessels to relax.

Within this process your blood pressure will lower and the circulation will be improved. This may be the reason why one study found that eating about an ounce and a half of dark chocolate daily for two weeks, reduced levels of stress hormones in people who rated themselves highly stressed. I have to state that this was emotional stress but I’m definitely up to put this to a test.

Dark chocolate also contains magnesium and calcium, which is known to help relieving PMS related symptoms. Beside this, these minerals also help your body build strong bones and teeth, metabolize energy, properly absorb other nutrients and maintain the electrochemical balance needed by muscles and nerve cells.

It’s no secret I love chocolate and because I’m curious to see if dark chocolate really contributes to our happiness. To find out, I’m going to test this by eating an ounce and a half of chocolate on a daily for two weeks. I will keep you posted about this little experiment (and my possible weight gain haha). While we’re on the subject dear Fit Girls, what’s your favorite chocolate?

Jogha #whyimfearless Giveaway!

Now that we have given you sneak peaks into the new Jogha collection that is sure to wow you, we have one last big surprise…


The Fearless collection

Jogha’s second luxury sportswear collection, the Fearless collection, will be available for pre-sale starting August 1st. This line is designed to encourage women to find their optimal healthy lifestyle, whatever that means to them, in a fearless way. Jogha is so excited about this new collection that they have decided to do something very special for you, because it is you who inspire this collection and make Jogha possible.

Win an outfit!

Jogha is holding a contest on Instagram to learn more about what makes you fearless, so they are asking you to tell your story by using the hashtag #whyimfearless. You have the chance to win one top and one bottom from the Jogha Fearless collection. All you have to do is:

  1. Follow @joghacom on Instagram
  2. Share this post and tell us your story: make sure you use #whyimfearless and mention @joghacom in your post!

#giveaway logo

Important information
To make sure we can select a winner, we need to be able to find your post and your Instagram account. Make sure your profile is set to public so that we can see all your fearlessness. Winners will be announced on Friday, July 31st

Even if you don’t win an outfit, we have a little surprise for you on the 1st of August. Sign up for the Jogha pre-sale below to receive your special gift by email!

So, what are you waiting for? Start sharing the post from the @joghacom Instagram account and have the chance to win your Jogha Fearless outfit!




More details about the contest rules and regulations can be found here


Models left to right: @denise.a.campbell, @martinevd11 and Claudia

Fearless Features 4

Last but certainly not least, we are thrilled to share with you the completely new designs that will make their debut in Jogha’s Fearless collection. Not only has the brand improved the fit based on your feedback, they have created new pieces that will take your sports wardrobe to a new fashionable and functional level.

Without further adieu, presenting…

– the capri tights. You no longer need to show your booty to stay cool! This tight comes in the same bold patterns as the long tights and the booty shorts but falls mid-calf. This bottom elongates the upper leg, is great for running, and breathes extremely well!

– the active leggings. We just can’t get enough of the fabulous Jogha prints, and the legging is a no-nonsense full length bottom that is 100% print. The sturdy elastic waistband keeps this bottom from moving around while you are working out and has a medium height for your waist.

– the long tee. Made from 100% organic cotton and produced using DryDye technology, this long t-shirt with a small breast pocket will allow you to move while keeping you covered and comfortable. This piece fits just as well in your Sunday chill-out outfit as it does in your gym bag, and once you put it on you won’t want to take it off.

– the crop top. This bold color-block cropped t-shirt is perfect to wear over your favorite Jogha bra or over your swimsuit at the beach or during a festival. This flowy tee comes in both black and salmon and will be the trendiest item in your closet this summer!

– the mesh muscle tee. You might remember the black and white muscle tees from Jogha’s Badass collection. These babies will still be around and will now also be available in a polyester mesh fabric. As breathable as you can imagine, you will be looking cool both literally and figuratively. We just want to wear these all the time!

And finally,

– the sports bra. This new bra design was crafted to support your shape with soft, moulded cups and to make you feel stylish no matter which intense activity you are up to. The bra comes in three different color-block models and brings high-fashion sportswear to a new level.

In addition to these new designs, this collection is made up of 7 beautiful bold prints. We can guarantee that every person will find one that they adore. The Fearless collection also extended many existing pieces to include more colors so you can always find the perfect muscle tee to match your favorite print.

These are all the sneak peaks we are able to give you for now, but I think it’s safe to say that our workouts will soon become more empowered and fashionable than ever in the Fearless collection. We hope that, like us, you are counting the days until this amazing collection becomes available for pre-sale on August 1st! 

Subscribe to the Jogha Fearless Launch

Need outdoor inspiration?

So you have a special love for the outdoors, you enjoy being out there and you like to be inspired by great stories, incredible achievements and bizarre adventures? It’s your lucky day, we did some research for you! Here are six extraordinary sources of outdoor inspiration that will definitely suit you!


Kilian Jornet

‘A lover of mountains’, according to ultramarathoner and adventurer of the year (2013) Kilian himself. Born in Spain, Kilian grew up running the trails in the Pyrenees. Nowadays he pretty much wins every running race between 1 to 200 kilometers. As long as the surface is unpaved and the track goes up and down, Kilian is up for it. He has created a special form of mountaineering by integrating running and climbing. With his newest project ‘Summits of my Life’, he sets running records on the highest and most prestigious summits of the world. And believe it or not, everywhere he goes, he takes his camera with him and shares his experience on social media. If you‘d like to be inspired by his stories, make sure you check his channels and read his book!


Kelvin Trautman

A visual storyteller, photo journalist, filmmaker, man of the outdoors and athlete,  who is focused on adventure travel, extreme sports and outdoor lifestyle. If you’re looking for epic outdoor shots, this is your man. Visualising the full scope of outdoor activities, Kelvin will fuel you with inspiration. His Instagram you definitely don’t want to miss!


Enjoy one of his masterpieces:




Alpinism, skiing, snowboarding, surfing, fly fishing, paddling and trail running; Patagonia has it all. Originally a small company that made tools for climbers, Patagonia nowadays tries to build the best product that causes no unnecessary harm, use business to inspire and implement solutions for the environmental crisis. Not only does Patagonia develop some of the finest outdoor materials, they also share their effort to mean something for Mother Nature through incredible documentaries and videos about outdoor sports and lifestyle. We suggest you start following Patagonia on social media!


Emelie Forsberg

No doubt Emelie fits the description of a badass! Partner of Kilian Jornet, this Swedish based mountaineer isn’t inferior to him in any way. Over the last three years, she has built up quite an impressive result list. Remarkably, she always finishes races with the biggest smile of all the competitors. To keep herself fit for running in summer and skiing in winter, she focuses on strength exercises and yoga. Take a look at her blog. Not only does she share her joy in running, skiing and yoga, the beauty of the great outdoors from Sweden to Nepal and useful tips regarding sports, she also posts lots of creative recipes!

Salt Magazine

The magazine for Dutch trail seekers and happy dreamers! Every season Salt treats their readers to 148 pages of pure inspiration! When it comes to an active, adventurous and sustainable life, this is the magazine you want to receive on your doormat every season. Where the magazine ends, Salt continues their flow of inspiration online. From now on, you never have to be bored again. Get Salt now!


The outsiders – New Outdoor Creativity

Definitely one of the best outdoor books in the shop. You are guaranteed to get unreal graphics, creative and inspiring stories, useful tips and become a complete addict! The book focuses on hiking, surfing, cycling, on the road, snow and water. A real must-have for any outdoor fitgirl!


Don’t forget! Inspiration can lead to motivation. Get yourself out there…



20-minute kettle bell workout

Lifting weights combined with cardio exercises really floats my boat. In addition to this I like to workout with kettle bells more than dumbells, especially when the weight increases and I also love to throw in a high amount of repetitions while I am at it. Because of all of that, this CardiWOW workout 20 minute – kettlebell – craze is just right up my alley. Are you joining?



To complete this 20-Minute Kettlebell Workout you only need two things: yourself and a kettle bell.I use anything in the 12kg to 20kg range for this particular workout and go up to 32kg when I am doing some of the exercises separate. NOTE: you do not have to use heavy weights for this workout, in fact if you want to focus more on the cardio aspect of the workout I  actually suggest that you use lighter weights (such as 8kgs) and that you make sure to amp up your repetitions.


The workout consists out of 3 rounds of 5 exercises. You will find yourself doing:

1. Kettlebell deadlifts
2. Goblet squats
3. Russian swings
4. Around the worlds
5. American swings

You start with an amount of 15 repetitions of each movement and work your way down simultaneously. This workout being  only 20 minutes, stops at 12 but you can make it an hour long if that tickles your fancy 🙂 I’d love to hear if you liked it. Drop me a note in the comments.

Fearless Features 3

Always remember to breathe, especially during your intense WOD. Since breathing is the most essential thing we do, Jogha decided to add mesh details to the new Fearless collection to make sure you can breathe and move as much as you please while rocking your Jogha items.

Many pieces in the Fearless collection have been upgraded to contain dark gray mesh details in places that are eye-catching and are practical for you.


The mesh is functional. The new collection moves better and breathes better because of it, and you will feel the difference. If you overheat, you know it will be due to the effort you are putting into your workout and not because of constraining clothes. You’ll find mesh details on the front and back of the Racerback Bra and Racerback Tank, on the back of the Gym Bra, and in strategic locations on all of the bottoms so you can sprint, squat, and cozy up just how you like to.

We believe that Jogha clothes are just as well suited for your trip to the gym as they are for your #OOTD. The new mesh details are fashionable and are a true improvement in the design of the collection. The mesh is subtle enough to not overpower the bold Jogha prints, but adds an extra element of style to the garment. Sportswear is not only about showing how sporty you are- it is also important to feel confident and comfortable in clothing that is functional and easy to wear on the street or in the gym.

Jogha is ready to move whenever you are, and the new mesh details exemplify this. You won’t want to miss out on this collection, and come back in a couple days to read about the final feature we just couldn’t wait any longer to share with you!



Side plank for a ripped and rock solid core

Are you dreaming of ripped abs and looking for the best ab exercise? Today I talk about how the side plank exercise will help you flatten your belly, tone your core and burn fat. This exercise works the deep abdominal muscles that many ab exercises don’t reach!

Although the standard straight forward plank is quite familiar for it’s amazing effect on your abs, the side plank is really one of the best exercises a “bikini abs dreamer” should do. The side plank exercise works your entire core! Moreover it particularly highlights the often weaker muscles in your core that many ab exercises don’t reach. By integrating this exercise in your ab workout routine you will build more strength and endurance in your core.

Another benefit of this ab exercise is the fact that you can perform it anywhere, anytime! Do you love to workout at home, outdoor or at the gym? It’s always possible to go for a side plank girls.

Here’s how you do it!
Start: Take a fitness mat and lie on your right side, in a straight line from head to feet and resting on your forearm. Your elbow should be directly under your shoulder and your upper foot should rest on your lower foot. Let your upper arm lie down on the side of your body or bend your arm like I’m showing in the pictures below.

Movement: Lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. TIP: tighten your core!
Finish: Hold your body up for 30 seconds and lower in order to switch side and repeat the movement.

GO!: I prefer to do 4 times 1 minute (30 seconds per side) with no breaks. If you’re a beginner, you can take a break and if you’re more advanced you can plank for longer than 30 seconds per side.

Live happily ever active,


Iris & Ily’s favorite quick team workout

Hi y’all. We’re back with another one of our favorite videos for you. This time it is a special one as we feature Iris & Ily’s favorite quick team workout. Lets. get.started.

Bring in the goods!

To complete this Extreme Fat Blast Endurance Challenge: 20 Min Team Workout you will need a chair or a box, a kettle bell, a set of dumbbells, a yoga mat, a towel and of course a bottle of water. You will also need your BFFF (BEST FIT FRIEND FOREVER) to get this work out party started. Working out with a partner can give you some extra motivation and will not only help you out in the fit department but also in the ‘strengthening your friendship department’. You can also ask a friend that doesn’t work out regularly to join you, they might actually like it or atleast get some sense of what it is you keep skipping Friday night at the club for, as Maddie and Amanda sure show you how its done.


While getting your sweat on you’ll find yourself doing the following :

  • static plank
  • tricep dips
  • step ups
  • jumping jacks
  • shoulder stretch
  • handstand
  • dumbbell push presses
  • kettle bell goblet squats
  • jump rope
  • calf/ hamstring stretch
  • squat holds
  • handstand push-up
  • alternating lunges
  • kettle bell swings
  • glute stretch
  • push-ups claps
  • junkyard dog jumps
  • sit-ups

We hope you have fun with this workout. Let us know in the comments or on @ily_fitgirl and @iris_fitgirl on the gram! Until next time.

Healthy Shrimp Nuggets

We all know the standard chicken nuggets, chicken fingers, fish fingers or whatever you want to call them. In any shape or form they are a fat deep fried bite, with all kinds of additives and even added sugar. In one word, a DISASTER!!

This kind of fast food really doesn’t do anything good for your body! But it’s way to easy to make healthy versions of these snacks, so why don’t we eat them healthy!? You can make these healthy shrimp nuggets in no time at all, so jump into your kitchen and to make this delicious recipe! These nuggets of shrimps are super healthy and extremely tasty. Oh and that dip?… HEAVENLY! I love healthy fast food.


How to make these Healthy Shrimp Nuggets

Ingredients (1 portion)

  • 100 gr shrimps (with tail)
  • 30 gr grated coconut
  • 1 egg white
  • curry powder
  • garlic powder


  • 2 tbsp quark
  • 1 tbsp mustard
  • 1 tsp honey
  • 2 tsp chia seeds

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