Fit Girl Iris’ Delicious Pumpkin – Carrot Soup, with a little extra.

Sundays are soupdays at my house. No matter the season or the reason one of my favorite soups is my homemade: Pumpkin – Carrot soup.  I’m going to share with you how to make this highly classified  top secret #tasty #heartwarming #easy #healthy #winnerssoup 🙂

All you need for this  quickfix

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  • A pumpkin
  • A big carrot
  • 2L (boiled water)
  • 2 Vegetable soup stock
  • 1 chili (that’s the little umph a.k.a. extra)
  • 1 onion
  • 1 garlic clove
  • Basil (if you want to)
  • 3 tablespoons of olive oil
  • A good knife (cleaver)

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14 fun ways to exercise throughout your day

You know how it works – there are some days that you’re just not going to make it to the gym, or out for a run. Sometimes, life takes over. And that’s ok! The key is to make activity part of your daily life as much as possible, so that the line between “I’m working out” and “I’m on the couch” is as blurred as it can be. Depending on the type of day you have ahead of you, it is possible to include strength training, some cardio and flexibility just by going through your daily activities.

Here are fourteen ways that you can include activity into your day-to-day lifestyle, without going near your sports bra.

 

  1. Stretch it out as soon as you wake up.
  2. Do 30 lunges while waiting for the kettle to boil.
  3. Stand on one foot while brushing your teeth (don’t forget to alternate legs though!)
  4. Walk (your pet, boyfriend or cactus) around the block.
  5. Exercise your kegel muscles in the traffic or on public transport (no one will know!).
  6. Park a block away from work and walk the rest of the way – why grab the closest spot?
  7. Walk and talk, instead of sitting down to indoor meetings.
  8. Have an active lunch – grab a friend and go for a walk, lift a few heavy things or stretch it out.
  9. Practice some desk yoga.
  10. Everytime you go to the bathroom (which when you drink lots of water is… all the time) do 20 air squats.
  11. Take a hike to watch the sunset after work.
  12. Put vintage pop songs on and dance around the kitchen while making supper (Eye of the Tiger, anyone?)
  13. When an ad break interrupts your TV program, do 20 sit ups.
  14. Practice mindfulness to relax your way towards sleep (exercising your miiiind, y’all).

 

And there you have it! While working out in a more conventional sense is important, try to include some sort of activity every day. And tell us below – how do you include exercise in your day?

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Holiday health tricks

So I went a week to England and a few days to Berlin. At home I work out nearly every day. Before I left for England, I did Kayla Itsines BBG, which was quite intense. I finished it the day before my holiday!

Because of all the business before my holiday, my body was so tired and sore that I decided to give my body a little ‘rest’ on my 6 days in England. Normally, I would choose to plan a few workouts, but this time it just felt better not to do that. But that doesn’t mean that I didn’t stay active!

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Stay active!

Staying active doesn’t mean that you need to plan your workouts or loose time in the gym while you would like to explore the city/country. You can stay active in many different ways! For example, on my first day in England, a friend proposed to go for a walk through the country yard around her village. It was sooo beautiful! We walked 15K in the hills, the weather was great and we even saw a few foxes, rabbits and squirrels!

Also when I was in Brighton, London and a few English villages, I avoided taking public transport. When you are healthy and free of any impairment or injury, your body is able to walk/cycle. Your body actually is MADE to do this! So, just walk as much as possible, it’s the best way to see a county after all! Only take the public transport when it’s really necessary.

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Healthy eating habits

When it comes to eating, it seriously is all about the balance. First of all: a holiday is temporary and in my opinion it’s always fun to taste the local food or try something new. You’re ruining your long term fitness goals by indulging a bit on holiday. When your usual habits are healthy, you can easily take a little ‘extra’ when you are on holiday. Especially when you’re staying active!

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The healthy habits are far more important than what you eat on a special occasion. Because they are habits, probably it isn’t something that costs you a lot of energy to maintain. For example, I always prefer to start my day with fresh fruits, oatmeal porridge or a smoothie. When I’m on holiday I still prefer this type of breakfast over a breakfast full of sugars/fats, simply because I love it!

My natural preferences already makes me choose salads, veggies, fruits, wholegrains etc. over processed foods. This doesn’t mean that I never eat something unhealthy on holiday, it means that I have a healthy base, the extras are just extra! And yes, on holiday this meant that I ate pie and ice cream almost every day! ☺ Trust me, your body can handle this.

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Finding the healthy hot spots

As a real health blogger I also love to check healthy food spots when I’m on holiday! It depends per country if it’s easy to find the healthy hot spots, but I will share some general tips and tricks with you.

Google maps is your friend

The search for healthy food spots already starts when you’re still at home. Let the anticipation begin! 😉 I searched on Instagram and the web to find the healthy food spots. I also went to London for a day and this city is FULL healthy places to eat. For big cities like London, I really can recommend to ask some London-based instafoodies about their favorite healthy food spots. Check some blogs, ask acquaintances about their favorite places. And when you found some: mark them on Google maps! This way it’s super easy to find the healthy food spots when you’re casually walking around in the city! ☺

 

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Look around!

This is the way to find the most unique places in a city. I was in Lewes, a small town in the south of England, the other day and we were just exploring the city, walking around. Then I saw this super cute, pretty and small cafe called Tina’s Kitchen. It turned out that all food on the menu was full of delicious wholefoods! My lunch there was such a treat! I found this place just by walking and looking around. Stay curious and don’t hesitate to try a different road or street, because that’s mostly where the little pearls of a city are hidden!

I just came back from holiday, but I’m sure many of you Fit Girls are about to go on holiday, so I just want you to say: enjoy your holiday!!!

Vegan banana icecream

Nice weather means it’s time for ice cream! Such a shame that a lot of people see a big scoop of their favorite flavour as a guilty pleasure because this doesn’t have to be so. What if I told you that you can make (with only 2 ingredients and 3 minutes of your time) your own healthy ice cream? Sounds great right?! I eat this as a breakfast when it gets really warm outside (trust me, ice cream for breakfast makes your day truly perfect!) I use superfoods and my favourite fruits as toppings and voila.. a yummy and nourishing breakfast!

Ingredients for vegan banana ice cream:

  • 2 frozen bananas
  • 25 ml of water
  • Topping: your favorite fruits, nuts, superfoods

Directions

Mix in your high speed blender the bananas together with the water until you have a thick and smooth consistency. Top with your favorite fruits, superfoods and nuts and enjoy!!
So what do you think of your vegan banana ice cream? Are you going to making this more often?

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2x WIN: Mipacha shoes

THIS CONTEST IS CLOSED. THE WINNERS HAVE BEEN CONTACTED BY EMAIL.

Do you Fit Girls know Mipacha already? At #FITGIRLCODE we’re in love with these colourful shoes and that’s why we’re giving away 2 pairs together with Mipacha, so that you can shine this summer. Today is your lucky day!

Mipacha started out in Cuzco, the heart of Peru. These fair-trade shoes are hand-made by the locals in Peru and are made of authentic South-American fabric. They are inspired by the culture and the landscape of Peru.

The name Mipacha (Quechua for ‘my world’) and the logo are inspired by the old belief of the Incas that Cuzco is the center of the world. Each shoe tells you a unique story of the locals and their history, traditions and culture by use of the colours and symbolic patterns.

Next to that, Mipacha supports the locals with education and social projects. So you can feel good while walking in these shoes. With a pair of Mipacha shoes, you are part of a special world and culture.

Do you want to win a pair of Mipachas to complete your outfit? This is what you need to do to have a chance:

  1. Follow the Instagram of Mipacha
  2. Subscribe to our newsletter below
  3. Tell us in the comments where you would wear these awesome shoes!

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8 #FITGIRLCODE festival essentials

Our favourite play time activity at #FITGIRLCODE is going to an outdoor festival on the weekends! There’s nothing like dancing for the equivalent of a 10K run in the sun and showing off that booty you’ve been working on for months. I have compiled a list of summer festival essentials that are meant to combine fashion and the optimal festival experience:

 

  • Fanny pack- This type of bag will make your life so easy while dancing and grooving, and you won’t need to worry about misplacing it anywhere. You can wear it around your waist or across your shoulder, so  many possibilities!
  • Romper with pockets- rompers provide comfort since they are soft and are not constraining, and they also allow adequate air flow to parts of your body that might get sweaty. Look for one with pockets so that you have a place to stow away any trinkets you find, like a lead singer’s guitar pick or your roommate’s keys that she is afraid to lose.
  • Wild and round sunglasses- Let loose with animal print-inspired sunglasses, I’ve chosen one pair of thick glasses and one pair of thin. Which suits you best?
  • Choker necklace- This accessory is easy to pair with any outfit, and you can keep it on all weekend without worrying about it or taking it off to swim, shower, or any other activities you wouldn’t want to wear your precious stones while doing.
  • Suede shorts or skirt- suede is a material that will make you stand out, and you’re sure to wear the item in the future as well as suede can be worn all year round. I love this eye-catching red colour and, again, pockets always come in handy!
  • Monochrome sneakers- are you an all-black or an all-white girl? Take your pick between these amazing sneakers that can seriously be worn anywhere from the office to a party. Keep in mind that if bad weather is forecasted for the day of your festival, you might want to stick to a very old pair of shoes since achieving the perfect festival outfit is not worth ruining these beauties.
  • Fedora hat- Stay cool, protected, and fashionable with this colour block fedora hat. The price is totally reasonable and there are many colour options!
  • Oversized denim jacket- just as comfortable as it is stylish, an oversized vintage Levi-style denim jacket is perfect for a chilly evening once the sun goes down. I highly recommend buying this at a secondhand store near you, otherwise you will often overpay and the quality of the original Levi’s is just unbeatable.

I’ve also thought of some essential non-clothing items that you’ll be glad to have, especially if you’re going to a longer festival. Don’t forget to pack:

  • dry shampoo or taft volume powder (Andrélon sells both)
  • baby wipes
  • a hand-held fan
  • a portable phone charger

All dressed up with nowhere to go? If you’re in the Rotterdam area, don’t miss the Blijdorp Festival taking place on Saturday, August 15th in Roel Langerpark. The lineup will not disappoint any girl who wants to show off her moves, and you’ll be guaranteed a warm welcome and atmosphere. 

Let me know what your festival essentials are in the comment section below!

The #PinkChallenge: Week 2

Last week we told you all about the #PinkChallenge this month to shake up your weekly menu and exercise routine. Although the full schedule (get it here) is only in Dutch, the challenge is just about living healthy and active. Worry not international Fit Girls, you too can do the workout videos! So jump on board now and try something new this week!

We’re all in this together

I started this challenge with you on August 1st and now I want to share my experience with you! I’m also super curious to find out how you’ve been making it work for you. I made some changes to the schedule to fit it into my every day life, for example using leftovers from an evening meal the next day. Now, are you anything like me and find it a real struggle to get out of bed in the morning? Then make your breakfast the night before and put it in the refrigerator. The next morning all I have to do is add some fruit in there and voila! I also have a busy work schedule and there isn’t always a lot of time to make my own juices. The Pink Smoothie from Innocent is tasty, easy and it provides me the necessary vitamins. Love it 🙂 

WEIGHT TRAINING

The sport activity for week 1 was a HIIT workout made especially for us by personal trainer Alicia. Personally, I like to do the exercises properly in time and intensity and I was able to do this video twice last week. There is plenty of variety and this ensures that the workout stays fun. If you found these exercises too easy, then next time go a step further and challenge yourself by doing the advanced version. Both the beginner and advanced videos are available here! The Burpees are obviously my least favourite exercise. I really have to push myself hard, and then a minute is still very long time!

YOGA

The second week of the #PinkChallenge is dedicated to yoga. Many people think they aren’t agile or flexible enough for yoga, but just like any other sport, it takes time to develop. The purpose of yoga is to make your body stronger and more flexible. Breathing and controlling your movements are very important. You also learn to correctly combine strength, mobility and balance. Yoga lengthens your muscles and reduces the risk of pain and injury during your other workouts. Besides the physical benefits, yoga also works once more conducive to your overall health. It brings peace to mind and you’ll find that you’re more focused.

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Fit Girl and yogi Liberty began practicing yoga three years ago because she runs a lot and wanted to do more stretching to make her body more flexible. As with everything in life, she noticed that as time passed, she became better in performing the exercises. It’s a practice that challenges you and the goal is to push your limits. In the beginning, Liberty mainly did yoga for the physical implementation, but today it is primarily a spiritual practice, and she applies it in her everyday life. The main focus is to just listen to yourself and your body. And yoga really is not just about meditation, it can be even more challenging than your average workout and similarly just as addictive! So what are you waiting for? Get your yoga mat out of the closet, follow the video below and find your inner self

Don’t forget to tag your photos on Facebook and Instagram with the hashtag #PinkChallenge for the chance to be one of four lucky winners who will receive a limited edition #FITGIRLCODE  tank top and a Jogha Racer Back Bra! And still looking for a nice yoga mat? Then you can go to our webshop and check the new Jogha Fearless collection.

Test panel: Smart Protein Cookies of Body & Fit Shop

Great news for the cookiemonsters among us! Body & Fit has come up with some new, healthy cookies: Smart Protein Cookies. Yes, girls! You heard it right. This means we can indulge into our cookie cravings and not feel bad about it.

These Smart Protein Cookies contain exactly what we Fit Girls need: high-end protein, oats and healthy fibre. Baked in coconut oil, no added sugars and even sugar free. This is literally superfood in the shape of a delicious cookie. You can find them in 5 flavours: Original, Cacao Nibs, Coconut, Almonds and Apple Cinnamon. Our #FITGIRLCODE team has sacrificed themselves for you Fit Girls to find out which cookies taste the best 😉 These are the results of our test panel:

Original: 7,5

Laura: Pretty good! Plain taste, tastes like coconut.

Joey: Tastes like regular cookies.

Vladana: These cookies are crunchy and tasty. I’m having another one!

Almonds: 8

Andrea: Very nice! It satisfies your cookie craving!

Joey: Has a fine and buttery taste. Creamy and crunchy at the same time!

Vladana: Absolutely love it!

Coconut: 7,5

Andrea: No specific taste. Doesn’t taste like coco, though.

Laura: Tastes almost the same as the original.

Joey: This cookie tastes how coco is supposed to taste like, I like it!

Cacao Nibs: 7

Andrea: Nice, but it’s not like a real chocolate chip cookie which I expected. Doesn’t taste as sweet.

Laura: Doesn’t exactly satisfy my chocolate craving but I know that these are way healthier. Would I choose these over chocolate? Hmm..

Vladana: I think I ate too much cookies..

Apple and Cinnamon: 9

Andrea: Like there’re little pieces of apple in them, tastes natural!

Laura: Tastes like there’re apple and cinnamon pieces in it. It’s nice and chewy. I would definitely buy this again.

Vladana: This is my favourite and I can’t get enough of it. They smell like apple and taste like apple. Do we have another bag of these?

These Smart Protein Cookies are a good alternative to regular cookies. Chewy, crunchy and a delicious taste. You can enjoy them at any other moment of the day. So, craving for a cookie? Go to the Body & Fit Shop and order them now! Just watch out not to finish them all at once as I did 😉 

Part ll: Finding the needle in the haystack when it comes to protein shakes

As you might have read in my previous article ‘Finding the needle in the haystack when it comes to protein shakes’, I’ve accepted the challenge to explore the benefits of plant-based protein shakes. If you haven’t read the article yet, it is probably useful for you when you’re searching for alternative protein shakes. For those who are familiar with protein shakes, you probably already have developed your own habits in taking protein shakes. Personally I like to drink the shakes an hour before a workout. That way my body has enough ‘amino acids’ ingested to restore the muscles during and after a workout.

It has been nearly three weeks ago since I began taking the protein shakes of Enjoy Natural. Fully equipped with three different flavors, Baobab, Cacao and Moringa, I was more than ready to say ‘goodbye’ to a bloated belly and a welcoming ‘hello’ to the benefits! I was very curious about the smell and taste of the blends and I couldn’t wait to open them all.

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As a true and unbeatable ‘choco-holic’ I tried the Cacao flavour first, it smelled kind of bitter as pure chocolate would too. The instructions on the packaging says that you should take one scoop of the plant-based protein and blend it together with 300ml of water. Personally, I’ve never been a real fan of blending my shakes with water since it will lose its structure and taste when you do. And since I am also lactose intolerant I decided to blend it with almond milk or coconut milk. The taste of the Cacao protein shake was a small disappointment because I was actually hoping to taste the inimitable taste of a bar Tony Chocolonely. But then again, the shakes of Enjoy Natural are pure and 100% natural without any additives and basically that is what our body needs. Because you really need to get used to the taste, I decided to process the powder into a tasteful party of an oatmeal breakfast. Enjoy Natural has a lot recipes on their website where you can get inspired to vary with the plant-based protein shakes.

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20 facts about Fit Girl Safira Audrey

I noticed us Fit Girls were doing this sharing 20 facts thing and saw that it stopped somewhere so I decided to pick it up again and nominate someone else to keep it going! I think it’s always fun to learn random stuff about someone else so you’ll get to know someone a bit better. I’ll start by sharing ’20 facts about Fit Girl Safira Audrey’ first.

20 facts about Fit Girl Safira Audrey

1. I was born and raised in my hometown Gouda. I still live here and I love it!

2. My favorite country to go on holiday to is Brazil.  It truly feels like coming home when I go there. I love the pace the Brazilians live in, the kindness and warmth they carry with them.

3. I study communication and write for #FITGIRLCODE. I enjoy doing this very much! In my free time, I love stargazing, taking photos (and combining the two), hanging out with friends/family/pets and doing anything related to food (cooking, baking, eating..)!

10394516_1493293867599923_8057126928015277536_n4. I’m a foster mom and I own a mini zoo, so I guess you could call me an eager beaver. I like to work hard but I love to play hard. How do you keep yourself busy?!

5. I foster my nieces, they’re twin girls and they’ve just turned 13, yay! They’re mini Fit Girls who occasionally enjoy sports. You can’t imagine how much fun it is to live with these teenage girls <3

6. I have a weakness for animals. If I see an injured bird I will try to save it and when I spot a lost frog on the road, I’ll always try to bring it back to safety.

7. I don’t like going on holidays because I don’t like leaving my mini zoo behind. When I end up going on a holiday, I’ll video call with my dogs, bunnies and birds haha! What kind of funny things do you do on holidays?

8. I also have a weakness for humans. I studied social work before my current study and I worked with elderly people and children with disabilities.

9. I’m a middle child (don’t they say we’re the coolest haha?!) I have two older brothers (Reinaldo & Michel), a younger sister (Katinka) and a younger brother (Bjorn). Having all these brothers is what got me into football!

10. This is not really my natural hair color; well it kind of is but every summer my hair gets lighter because of the sun and I color it darker again. I have naturally curly/wavy hair but I straighten it because it’s so much easier to handle then.

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Check out page 2 to read 10 more facts about me.

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Healthy Homemade Granola

For some strange reason I have this biological granola clock. When Spring starts I love to eat yoghurt with granola in the morning. I can eat it alsmost every day for months. And then as soon as Fall comes around, I’m tired of it. That’s usually when I make a switch to eating (warm) oats in the morning.

Anyway. A little more than a year ago I stumbled uppon this super easy recipe for homemade granola. This recipe is so much healthier than any store bought granola. And to tell you the truth, it tastes a lot better too!

EASY HEALTHY HOMEMADE GRANOLA RECIPE

Prep Time: 10 min
Total Time: 20 min
Serves 4-6

These measurements are flexible; don’t worry too much about being exact.

Ingredients:

  • 2 cups raw, whole rolled oats (aka old fashion oats)
  • ½ cup raw nuts, chopped
  • ¼ cup raw seeds (sunflower or pumpkin seeds are great)
  • ½ cup unsweetened dried fruit, chopped (optional)
  • 2-3 tablespoons grade-b maple syrup or raw honey (or a combo of both)
  • 2 tbsp virgin coconut oil or other healthy cooking oil
  • ½ tsp vanilla extract or almond extract
  • 1 large pinch fine sea salt
Recipe: Preheat the oven to 300º F. Combine all ingredients in a mixing bowl and use your clean hands to mix well and toss to coat; it will be sticky and messy but that’s the fun part. The coconut oil might be liquid or solid depending on the temperature of the room you are in (it has a melting point of about 75ºF.) Your hands will warm it up and melt it into the mixture if it’s solid, just be sure to mix it all through the other ingredients so there aren’t any chunks of oil left. Spread the mixture in a thin layer on a baking sheet and bake for 10 minutes, until very lightly toasted. (To make this recipe completely raw-friendly, dehydrate the mixture 5-6 hours at 115ºF in a food dehydrator instead.) Cool before serving or storing. This granola can be kept in an airtight container in a cool, dry place for up to 2 weeks. I keep mine in a mason jar in the refrigerator at home and in a BPA-free plastic bag when traveling.
Source: www.elizabethrider.com

Strawberry coconut milkshake recipe

My milkshake brings all the boys to the yard… Studentenvoer has this amazing milkshake recipe! Perfect for your busy Monday morning, or just as a snack throughout the week.

Milkshake recipe

Milkshakes are definitely one of our favorite beverages! And we especially ♥ them when they are healthy, it brings a smile to our clean eating hearts ;). The awesome thing about milkshakes is that you can vary and add a lot of delicious fruit. So Studentenvoer made us EXTRA happy with a strawberry coconut milkshake. Now, if this isn’t summer happiness in a jar, we don’t know what is!

All you need is love and: 

  • About 8 strawberries
  • 2 tsps of coconut flakes
  • 300ml of skinny yogurt
  • 1 tsp chia seeds
  • 1 tablespoon agave syrup

All you now have to do, is add all the ingredients to your blender and press ON. Now how easy is that! Surprise your friends with this lovely milkshake… Or maybe you want to keep it all to yourself? It’s all good, we understand 🙂

Share your delicious, healthy milkshakes recipes with us on Instagram and don’t forget to use #fitgirlcode! 

Fit Girls keep on track and look back!

We Fit Girls have #GOALS, make #PLANS, #EXECUTE and #EVALUATE them……don’t we all? This should be enough to keep us going. On the other hand, we all have busy schedules, need “me”-time and might lose track of what we want to #ACHIEVE. Let me share with you three tips and tricks that may help you to keep in sight where you’ve been and where you are going. Lets go and #VALUE what we rock.


Keep a log 

A year and a half ago, I decided that I wanted to become the strongest version of myself. I started with personal training. In that period I tried to log my progress by making before and after pictures every once in a while. During this process I also needed a new wardrobe because I was getting leaner and slimmer. Right now, I’m on my second new wardrobe, because my body is still changing from all the working out.

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TIP: Take the time to look back at where you were physical, mentally (happy or unhappy wise) a year ago and where you want to be in the near future.

TRICK: Plan a onesie date with yourself or friends and have a nice get together. Ask that person to bring their photos too. So you can share memories 🙂

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Join the innocent #PinkChallenge

In everyday life, us Fit Girls hold on to certain eating habits and workout routines. Just because it’s easy or it might seem a bit scary to try out new things. That’s why #FITGIRLCODE and innocent drinks challenge you to step out of your comfort zone and join the #PinkChallenge.

The Challenge

Pink? Say whut? Yeah, you heard it correct. From the 1st August onwards, we provide you with a entire month of recipes and workouts. No worries if you haven’t start the challenge yet, you can still hop on the pink train. The aim of this challenge is to live healthy and active and try out new things together. So not to create a sixpack within 31 days!

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PINK

Why pink? Life is just more fun if you look through rose-tinted glasses. When we think pink, we often think of candy, which is not particular good for your health. You might not believe it at first, but pink stuff can also be really healthy. The newest, super tasty smoothie of innocent, the ‘Perfectly Pink’, is a great example: 100% natural and no added sugars. Just fruit and veggies! A combination of beetroot juice with apples and pears. Doesn’t that sound delicious? Since the pink makes everything look (and taste) pretty, this month’s challenge is completely covered by this fantastic colour! Therefore the motto is: think pink, do pink and drink pink.

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EASY PEASY

To make it as easy as possible we made you an entire food schedule. You don’t need to live by this schedule. We made it to inspire you! As for the schedules, these are written in Dutch. Sorry for the non-Dutch Fit Girls!

Besides giving you guidelines on what to eat, we’ll provide you with a different workout video each week. We did not just focus on strength training, but also on yoga and stretching.

Do you want to join the #PinkChallenge? Download your food schedule here. You can print it and stick it on your fridge so you’ll know what to eat every day. It’s as easy as that! Make sure to check out www.fitgirlcode.nl each Saturday to get a new workout video and update for that week!

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Win Limited Edition #FITGIRLCODE top and Jogha Racerback Bra

Show us just how pink you really are and tag your photos with #PinkChallenge. The 4 pinkest pictures win a Limited Edition #FITGIRLCODE top and Jogha Racerback bra. What are you waiting for?!

Vegan chia pudding

Today I’ll share my breakfast, vegan chia pudding! The people who follow me on Instagram will probably know that I have two weaknesses, (banana) ice cream and chia pudding. I think it’s the combination of easy, quick, super healthy and the fact that it tastes delicious is what does the trick for me. Therefore I love making it as well as eating it!

I’ve seen a lot of different recipes for chia pudding, often people soak them in plant based milk (I recommend coconut milk when you’re using milk, which is my favourite) or water. However, this weekend I still had to make my own milk and water just seemed boring on a Sunday. I found a carton of coconut water in my fridge and thought ‘well time to try something new!’ So today I’ve got a coconut water – chia pudding recipe because guys, this tasted so good, I think I’ve got a new addiction!!

Ingredients:

  • 3 tbsp chia seed
  • 150 ml coconut water
  • Juice of half a lime
  • Favorite topping such as coconut flakes, fruit and seeds

How to prepare

Mix in a big glass the coconut water together with the lime juice, add the chia seeds and stir. Place your glass in the fridge for at least 30 minutes (preferably overnight). Top with your favorite fruits and nuts and enjoy!

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#Obsessed with your Fit Girl lifestyle?

So you’ve made some serious changes to your lifestyle and have adopted a routine that includes more exercise and less late-night snacking. You’ve discovered the beautiful worlds of #fitspo and #mealprep and have started following women who, like you, are working hard to achieve their fitness goals. In between scrolling through your Insta feed and increasing your planking time, did you realize that some elements of this new lifestyle could become obsessive and could end up having a negative impact on your overall wellbeing?

First up, meal prep

Preparing food in large batches and using it for several meals definitely saves time and costs. It allows for remaining in control of what you eat, limiting impulsive decisions (ex. salad bar or pizza for lunch..? Decisions, decisions…), and ensuring that you eat well amidst a busy schedule. What could go wrong? It turns out that it is possible to think too much about food. It is good to spend some time planning out your trips to the supermarket and thinking ahead so that you do not get caught off guard when you snooze one too many times or your meeting takes twice as long as you expected it to. The problem begins when you lose flexibility in your eating routine, meaning that you might be unable to enjoy an extra cookie at a party or a spontaneous lunch outing with your BFF because you are stressed about missing out on your scheduled meal. Nutrition consultant Cristin Harris, Ph.D, R.D.N., advises that food should only be on your mind 25% of the time. If food is constantly on your mind and you are restricting yourself, you are more likely to spend time daydreaming about those double chocolate fudge brownies that you promised yourself you wouldn’t ever eat again. As you can imagine, this can end up being more harmful to your mental health than eating the brownie would have been for your bikini body.

Is there such a thing as too much #fitspiration?

Instagram is full of success stories from women who have worked their booties off to build a body they are proud of. Following and connecting with women that inspire and motivate you to go for that early morning run or sign up for an extra yoga class can be very beneficial (take the example of the powerful #kaylasarmy community) and can remind you that you are not alone on your journey. Unfortunately, many photos posted by women who have extreme ab definition or larger-than-life thigh gaps should simply not be perceived as realistic goals for all of us and can easily go from motivation to obsession. Let’s not forget that there are a multitude of ways to be beautiful and strong! The more we look at images of sculpted, airbrushed figures, the more we might be caught comparing ourselves to them and becoming unsatisfied with our own progress. This issue has been addressed by some in the industry, such as personal trainer Mel V’s “15-minute transformation” where she brings to light the way many “before” and “after” photos can and are often enhanced through artificial tactics (check it out here). Let’s be real, we can all look great in our new sports bra after taking 54 selfies and using 7 different editing applications. The frequent over-sexualization of some #fitspo photos also alters the focus of the entire premise of becoming fitter and stronger. Remember that you are doing this to become the best version of yourself, not the best version of someone else!

Fit Girl Tips

If you find yourself having some of these common obsessive thoughts, remember that the changes you want to see will not happen overnight. Learn to enjoy every step of the way by focusing on how you feel both on the inside and on the outside, because not all important changes can be seen in the mirror. Plus, if you spend your time obsessing about your workout and eating schedules, you might not have any time left to enjoy all of the progress you have already made! Make sure to log out of Instagram and turn off your internal calorie counter every once in awhile, breathe, and take a moment to appreciate yourself for being brave enough to embark on this journey by having a brownie or one (or two, or three…) glasses of wine.

 

Sources: www.shape.com, www.gawker.com

Oh my! Apple pie for breakfast

Apple pie for breakfast? Hell yeah! I whipped up this quick and easy apple pie for breakfast on a lazy Saturday morning or any day for that matter. It’s not only incredibly delicious, but also healthy! So of course I had to share the recipe with you guys. 

YOU’LL NEED:

  • 1/4 to 1/2 apple
  • 20 gram oats
  • 1 egg
  • 1 tbsp vanilla whey
  • 2 tbsp water
  • 1 tsp pumpkin spice
  • ¼ tsp baking powder
  • a little bit of coconut oil to grease the cake tin
  • some cinnamon and dark chocolate to top it off

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NOW WHAT?

Chop up the apple in small pieces. Whisk the egg, add the oats, vanilla whey, water, pumpkin spice and baking powder. Mix in the apple and pour everything in a small cake tin. Put it in the oven on 175 degrees Celsius for 15 minutes. Top it off with some oats, dark chocolate chips and cinnamon. I topped mine also with a big dollop of crunchy peanutbutter, doh. Enjoy!

Easy Balsamic Chicken Toastie

When you’re craving a warm and filling toastie, make it worth your while with this Easy Balsamic Chicken Toastie. The combination of ingredients provide a flavourful meal that is balanced to healthily satisfy a craving for a hearty lunch! 

Ingredients:

(for 2 people)

  • 125g chicken breast
  • 50g of goat cheese
  • 50ml of balsamic vinegar
  • 1 small garlic clove
  • 75g of rocket leaves
  • 4 drained and chopped oil packed sun dried tomatoes
  • 1/4 sliced red onion
  • 4 slices of wholegrain bread

Instructions:

1. Combine vinegar and minced garlic with salt and pepper add chicken, cover and refrigerate. Marinate for at least 4 hours or overnight.

2. Preheat the grill.

3. Remove the chicken from the marinade and place on the grill for 4 minutes per side, or until the juices run clear. Remove the chicken and set aside.

4. Gently grill red onion until slightly browning around 1 minute. Slice chicken into strips.

5. Build your sandwich. Spread goat’s cheese evenly between the four slices of bread then top with sliced chicken, rocket and sun dried tomatoes.

6. Place assembled sandwiches back under the grill until cheese has melted and bread is lightly toasted (around 2 minutes each side).

7. Remove from the grill and enjoy!

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There’s no need to rush to start eating this toastie straight out of the grill as it might be too hot. But don’t worry, it tastes just as good when it really cools down. I would know as I spent some time taking pictures of my cooked toastie just for you Fit Girls and it tasted awesome! 

Lose stress naturally

School, work, friends, working out. Life can ben hectic and everybody stresses sometimes. The most common stress relievers you probably already know include exercising, talking to friends or just going outside. But what if you can’t make it to your friends or gym? Time to tell you how you can calm down in six simple different ways.

1. Lavender in your home
This herb lowers your heart rate and blood pressure (didn’t know this either). You can put dried lavender in a vase next to your bed or buy a moisturizer with lavender in it. This way you can relax and fall asleep easily.

2. Chocolate covered strawberry
When us girls get stressed, we are tempted to grab every sweet treat in the house. But food with a lot of sugar in it can make you feel even more stressed. Try strawberries dipped in dark chocolate. The strawberries have vitamin C that fight body-damaging and the dark chocolate helps to reduce the stress hormone Cortisol.

3. Take a bath (if you have a bath)
Experts say that taking a bath connect us to our time in the womb. Use lavender bath oil to get more relaxed.

4. Get your hair shampooed like in the salon
The feeling when someone massages your head, is priceless. Massage your own head with your fingertips. The great thing about head massages is that your scalp releases natural conditioning oils, that make your hair look even more beautiful.

5. Drink chamomile tea
Research shows that one of the compounds in this herb binds to the same brain receptors as drugs like Valium. So that is why this tea is a mild innocent tranquilizer.

6. Rub your feet
Rubbing your feet (also known as reflexologie) is an alternative medicine therapy. By applying pressure on different parts of your feet, it helps to ease stress and it even helps migraines. Do it yourself by rubbing under the base of your toes to calm your head. Massage the ball of your foot to relax the chest. Rubbing your big toes releases soothing endorphins, which can help you relax.

What do you do to release stress? Share your tips with us!

Source: Health.com

White Bean Salad with Peas and Mint

Do you have a busy week coming up? This is the perfect recipe: very easy to make and supertasty! And you can find all the ingredients in every supermarket.

White Bean Salad with Peas and Mint

I like this salad best served alongside grilled chicken breast. But if you wanna go veggie, just leave the meat out. The peas and beans are fullfilling enough. This dish makes a great lunch or light main course on hot summer days.  Prepare it the night before, take it to work/school and hurry to the beach/park to catch the last sunrays.

Say NO to unhealthy prepackaged fast food; this salad is perfect for a healthy picnic!

4 servings

  • 300 gram or 1 ½  cup white beans, drained and rinsed
  • 300 gram or 1 ½  cup peas (fresh or frozen)
  • 1/2 cup chopped fresh mint
  • 1 scallion, thinly sliced
  • 1 teaspoon ground coriander
  • zest and juice from half a lemon
  • 50 gram or 1/2 cup crumbled feta
  • olive oil
  • salt and pepper
  • grilled chicken breast (optional)

How to:

Combine everything in a bowl. Add a splash of olive oil and season with salt and pepper to taste. If you are making this ahead combine everything except the mint, as fresh mint tends to turn black once cut it. Add the fresh mint leaves just before serving.

Special thanks to: http://notwithoutsalt.com