We spend so little time exercising

SHOCKING. Even though we’re all increasingly busy with eating healthy and working out a lot, it apparently is still too little, according to research done by Reebok. We spend less than 1% of our lifetimes on working out. Say whut!?

Netflix > Fitness

I think that a lot of women can agree with me when I say that there isn’t a big issue with choosing Netflix over working out. As long as you drag yourself off the couch to go to the gym a few times a week, there’s nothing wrong with that, right? However, the problem is that some people are choosing to only stay on their couch enjoying a Netflix marathon, and they just aren’t setting aside any time to be active. That is also the reason for the bizarrely low percentage.

Reebok 25,915 days

Reebok surveyed a total of 90, 000 people for this campaign. All these men and women come from all over the world, from places like: The United Kingdom, Canada, Germany, France, Mexica, Russia, Korea, Spain and the United States of America. They found that the average life consists of 25, 915 days and use this as their reference point. Can you guess how much days we spend on being active? Only 180 days (!!!!!) of our entire lives are spent exercising. All the while, we spend 10, 625 days on electronic devises like television, tablets and smartphones. Wow.

Of course, Reebok didn’t solely uncover these findings and sit back and do nothing about it. After the study was over, it was obvious that they wanted to do something to get everyone off the couch. And that is also the reason why they made this cool video that they put on YouTube. If this doesn’t motivate you, then I don’t know what will!


We can dwell on the fact that the 1% is INSANELY too little, but we can also choose to do everything we can to raise this average! You now know what you’ve got to do when faced with the decision between a Netflix night and a sweat session in the gym. Good luck!

The only sun burn hacks you need to know this summer

Summer has finallyyyy arrived! I noticed that I started getting a tan a few days ago and I couldn’t be happier! I think I can speak for most of us when I say it feels like I’ve been waiting forever for better weather.. But before you pull out your shorts, tank tops, sundresses and shades, be sure to do everything in your power to avoid getting burnt. Here are the essential sun burn hacks to prevent you from getting burnt and also the tips on how to take care of it if it ever happens!

Preventing Sunburn

  • Sunscreen

I know, I know, this one may seem pretty obvious, but you won’t be able to guess just how many people actually forget their sun screen during summer. When you’re choosing your sunscreen, go for SPF 15 or higher and ones that have the ingredients ecamsule, avobenzone,oxybenzone, titanium dioxide, sulisobenzone, or zinc oxide. These ingredients contribute to blocking out the UVA rays.

  • Eat your greens

sun burn hacks

Via: LaTour

A large amount of antioxidants can be found in plants. You also find this in sunscreen. Coincidence? I think not! Antioxidants work to boost our body’s natural defense against harmful rays. Fresh herbs like parsley, basil, sage, and rosemary are filled with the stuff. Vegetables like broccoli, cauliflower and kale are also good sources of antioxidants. By eating the foods that are high in antioxidants, we get just a bit better at avoiding that sun burn!

  • Take in more Vitamin D

When you get enough Vitamin D, when you tan for example, your body starts to produce melanin to act as a sort of protective layer against further exposure. This protective shield is what you’ll want to help protect you against sun burn. Take Vitamin D supplements so that your body starts producing Melanin faster so that you can spend more time in the sun without worrying about sunburn.

Treating it fast

  • Aloe Vera ice cubes

sun burn hacks

Via: Barefoot Wine

This is a great herbal remedy for when you get sun burn. Think ahead, and take pure Aloe Vera and freeze it overnight in your ice tray. Then, all you have to do when you get sun burnt, is pull out a cube and rub it on your burns. The Aloe Vera alone will help to heal your skin, while the icy coolness will give you immediate relief!

  • Soak a towel in apple cider vinegar

Some people seriously swear by the use of vinegar to treat sunburns, so I had to include in in this list of sun burn hacks. I can’t tell you how, or why, but only that it works to help to heal your skin and inflamed tissue, and prevent your skin from peeling even more. Wet  a wash cloth with cold water and  then splash some apple cider vinegar to it. Apply the cloth to your sun burned skin and let the magic happen.

  • Use natural yogurt

sun burn hacks

via: tandoor food

Natural yogurt contains a huge amount of enzymes and probiotics that work to help heal your skin. So once you suffer from sun burn, applying natural yogurt to the spots will help you to recover. Let the yogurt sit on your skin for about 5 minutes until you start to feel relief, and then wash it off with cool water.

Use these sun burn hacks and you’ll be set for summer! Do you have any other tips you want to share? Let me know in the comments section! 🙂  

Sources: Everyday RootsAscend DermatologyGreatistExaminerWellness Mama

Tips and tricks to drink more water

Drinking water sounds quite easy but drinking enough water can be quite a challenge. You should definitely try too simply because there are many benefits that happen when you drink enough water. Besides keeping you from becoming dehydrated, there are multiple reasons why drinking enough water is important. I’ve listed a few for you! 

  • Water helps to maintain the balance of body fluids
  • Water helps to energize muscles
  •  Water helps to keep your skin looking good, glowing and shiny
  • Water helps your kidneys

We probably all know that drinking water is good for us. But let’s be honest, do you really drink over 2L each and every day? Well, I don’t. Here are some tips that might make you drink that extra bottle of water.

Add a flavor

Water is plain, so you can add almost any flavor to it! For example, fruit (berries, orange, lemon, pomegranate or watermelon), veggies (cucumber, celery) or herbs (mint, lavender, cinnamon, vanilla). It will give a little extra boost to your ‘regular’ water. If you’re really into regularly flavoring your water, then you can get an infusion/infuser bottle. There are special water bottles for sale with a compartment for fruits, veggies or herbs!

Try an app

There are multiple apps available that will help you to manage your water intake. For example ‘ Water Your Body’ or ‘Waterlogged’. These will keep track of how much water you drank and can set alarms when it’s time to drink. If you don’t want to use an app, you can also set some alarms yourself on your phone that will remind you to drink a glass of water. Or two.

Keep it close

When you have a bottle or a bidon within reach, you are more likely to drink from it. Walk with a water bottle everywhere!

Be prepared

Whether you are on the road, going out for shopping or are planning on anything that will take a few hours: always make sure to bring your own bottle of water.

DIY remind-bottle & a Straw

Get a shaker bottle or a see through bottle that you can write on. Write down the lines and times when you need to drink. This will keep your goals literally in sight all day long. On top of that, drinking from a straw usually makes you end up drinking more and faster.

Eat water-based foods

This does not really count as ‘drinking’ but it does get you re-hydrated. Foods like cucumber, green salads, grapefruit and watermelon are known for being high in water content. About 20% of our fluid intake comes from foods, so go ahead and eat some water!

So for all Fit Girls: get that bottle ready and sip it! If you head over to our webshop now, you can get a free 1L #FITGIRLCODE water bottle when you spend over 50 euros! Now’s your chance to pick out that sports bra and shorts you were eyeing, plus you get to enjoy a super useful water bottle at the same time.  This sale ends on June 28, so don’t wait too long. 😉  

8 reasons why training with your partner is awesome

partner workout

‘Train together, stay together.’ It might sound a bit silly, but it is absolutely true: training with your partner comes with countless advantages! Today, I’ve put together my top 9 that I want to share with you. 

1. You always have someone to spot you

It can sometimes be difficult finding the right person that is able to spot you. But when you bring your boyfriend or girlfriend to the gym, that problem disappears. You both always have someone to stand with you when you’re trying to make a new squat or bench press PR.

2. Sweating is absolutely not a problem anymore

When you’re always coming home as wet as an otter after you workout, it might be a bit uncomfortable to kiss or hug your sweetheart . But when both of you have been pumping iron in the gym together, there’s no reason to be ashamed about it.

3. Cheat days are twice as fun

If you thought it was fun to sweat together in the gym room, just wait until you guys hit your cheat day. Believe me, enjoying a huge, greasy burger is so much better when you get to do so together. You don’t need to control yourselves since you’ll both be back in the gym in a few days and you just get to see the utter happiness written all over their faces as they eat!

4. Your sex life is going to experience a big boost

Working out regularly often works to make people feel better in the skin they are in and also gives their self-confidence an enormous boost. And let’s face it, isn’t sex always better when there’s nothing to be shy about? You’ve got two people who are super comfortable with themselves and also with each other. On top of that, it’s a cardio workout that’s going to build up your endurance. Bring on the extra workout!

5. There is no one to fuss about your workout routine

If your boyfriend or girlfriend doesn’t understand the commitment that comes with a fit lifestyle, it can be sometimes annoying for them to know that you want to spend your Sunday mornings in a gym for instance. But if you share the love of gym and working out, you both can jump out of bed without disappointing anyone about the loss of quality time.

6. You never have to think about what gifts to get

When you share a hobby, picking out a gift gets just a bit easier. Bottles, yoga mats, a pair of dumbbells or a new sports outfit. A special advantage is that you can also use them yourself most of the time! It’s a gift that keeps giving.

7. You always have someone who will encourage you to get off the couch

You sometimes just have those days where it feels like you’re stuck to your bed. Even going to the bathroom takes extreme effort. When you have those days, it’s your partner who comes in with that encouragement to get you out of that slump. Even though you probably don’t want to hear it in the beginning, you’ll be proud of yourself after you go workout!

8. Massages all day long

This is probably the best reason on this whole list. Sore muscles is unfortunately part of the deal when you’re regularly at the gym  or being active in some way. Luckily, your sportive lover knows this all to well. This means that you’re always ready to give each other a nice massage after a day of trying to function with your muscle soreness.


9. You’re going to share a lot more laughs

A healthy diet and exercise improves your overall mood and general feeling about life. So going to the gym together is going to lower the amount of times you get into silly fights over the little things, making room for a lot more laughs. On top of that, you have more energy to actually go out and do things together. No more excuses!

So, are you a Fit Girl who is into training with your partner? Tell me why!

Recipe: Beet Burger

Hi Fit Girls!

What’s more perfect than serving your friends a tasty burger the next time they come over? Oh wait, I know! Diverting a bit from the traditional, and pulling out a beet burger of course! Although I’m usually a bit of a skeptic when it comes to ‘healthy’ versions of ‘unhealthy’ recipes, I have to admit that this beet burger is actually super delicious! Enjoy…

I was recently at an event called “Vers is Gers” by Verse Oogst, a brilliant and fun company where you can sign up for a “fruit and vegetable” subscription. After that, you get a box full of fresh seasonal fruit and vegetables delivered right to your door every week, and you can also find amazingly great recipes on their website. During the event, they served us this beet burger. I thought it was so delicious that I had to share the recipe with you!

Ingredients (6 burgers)

  • 4 spring onions
  • 400 grams uncooked beets
  • 100 grams of crumbled feta
  • 80 grams (grated) Parmesan cheese
  • fresh mint
  • 140 grams almonds or hazelnuts
  • 150 grams breadcrumbs
  • 1/2 lemon
  • 1 head of lettuce
  • 2 table spoons olive oil
  • tzatziki of hummus (homemade works too!)
  • your favorite bread


The beet burgers at the event “Vers is Gers” held in the Markthal in Rotterdam


  • Cut the spring onions, peel the beets with a vegetable peeler and shred them.
  • Warm up the olive oil in a pan and fry the shredded beets and spring onions for about 5 minutes.
  • Put the feta and Parmesan cheese in a large bowl. Add the cooked beets and spring onions into the bowl.
  • Roast the nuts for about 5 minutes in a pan (without oil) until they become brown. Break them into small pieces and add them to the bowl.
  • Finely chop the fresh mint until you have about 4 teaspoons worth and add this to the bowl.
  • Add the bread crumbs and the juice from the 1/2 lemon and mix everything with your hands until it becomes dough.


  • Make 6 nice round burgers from the dough and fry them in a pan using a bit of olive oil. Fry both sides for about 5 minutes.
  • For a real hamburger:  Place the beet burgers on your favorite bread and top it off with the fresh lettuce and your tzatziki or hummus!

Now, doesn’t this belong on your to-do list? I know that it’ll be a hit with your friends, and you guys also will get a good dose of vegetables and fiber. Win-win! Thanks, Verse Oogst, for the healthy inspiration. On the look out for more delicious vegetarian recipes? The brand new Vegetarian Fitgirlcode Guide (only available in Dutch) is here to help you to a meat-free & happy life! Doubting a bit? Check out what you can expect from this Guide!



p.s. follow all my fit adventures! @fitgirlroos

7 Easy ways to start losing weight now

One of the biggest mistakes that people make when they’re trying to change their lives is to try an all-or-nothing approach. I’m talking about those crazy insane diets or work out plans that take everything out of a person. But think about it: how do you go from couch potato to working out 6x a week, cutting all alcohol, saying no to sugar, carbs, fats and basically everything you’re used to consuming and expect to stick with it?  

The answer? You don’t. You’re actually more likely to give up on health and fitness because it seems too hard for you to commit to. Instead of diving in, in such an extreme manner, it makes more sense to make small changes to your lifestyle that help you to internalize healthy habits which you’ll end up practicing for the rest of your life. There are great guides out there that you can follow that serve as amazing starting points for your journey. But there are also small changes that you can make right now which will help you to become healthier. Check out these 7 easy ways!

1. Drink all the water you can!

7 easy ways

Water is good for you, let’s just start with that. Now, join me for a little story:  when I started putting on my ‘freshman 15’ last year, one of the first things I did to get back on track was to cut all drinks except water from my diet. By only drinking water, I was able to save on a lot of empty calories. When you’re drinking 3 glasses of cola a day, the number really tends to go up. So when you cut that, it plays a role in helping you get the results you want. As you know, water has 0 calories, plus if you drink it before meals, it has the effect of filling you up, making you eat less during the day and lowering your chances of overeating.

2. Choose high protein snacks

Who doesn’t love snacks? I tend to need one around 4pm each day when I’m working and another one later on in the evening when I just get an urge to chew on something quickly.  I know you can probably relate. One easy way to help with your healthy efforts is to swap those snacks with little-to-no nutritional value for fiber-rich, high protein ones. Snacks like chips and cheap chocolates increase the amount of calories you’re putting on that day, but do nothing to fill you up. High protein snacks, instead, actually give you a feeling of being full because it takes longer for your body to break down the proteins. It’ll keep your cravings satisfied and lead to you making better diet related decisions!

3. Keep a food log

7 easy ways

Being aware of how you spend your time and how you treat your body is next on this list of 7 easy ways to becoming healthier. I suggest keeping an overall health log where you take note of your daily food intake, exercise, and feelings. This is a great tool for you to track your progress and also see the reasons why you are (or are not) seeing the results you are getting. Plus, the visibility it allows has a sort of psychological effect in that it makes you more critical to your behavior. You might not realize how sedentary you are, or how much unnecessary foods you fill your body with until you actually see it!

4. Get enough sleep

Studies have shown that when you’re not sleeping enough, this can lead to you feeling hungry even if you’re full, and it also affects your metabolism. Without enough sleep, your body has difficulty breaking down carbs, and leads to these carbs being turned into fat. On top of that, getting enough sleep makes sure that you feel fresh each morning so that you’re in the right mood to workout and do meal-preps.

5. Get active in any way possible

The small things always add up. Instead of taking the car to work, opt for biking or walking. Instead of taking the elevator, why not go for the stairs? Try to be physically active as much as you can during the day and make it fun! When you want to hang out with your friends, suggest taking a dance class together or going for a hike and having an amazing picnic. There are so many small ways to be more active like parking further away from a store so that you walk just a little bit more, playing more with your children or pets, or doing mini-workouts during commercials when you’re watching television.

6. Try a guide

One of the hardest things for people is getting started, so it’s totally understandable that you would want to use a guide to help you out! But, you need a guide that’s not going to put you on an intense regimen without explaining why you’re eating or exercising in a particular way. Instead, find an educational guide that gives you all the tools you need to maintain a healthy lifestyle. It doesn’t make sense to lose 20 pounds in a month if you’re just going to put it back on as soon as you’re done because you’re lost after you complete it. I have to, naturally, recommend our guide if you’re looking for one that teaches you everything you need to know!

7. Use smaller plates

The smaller your plate, the smaller your portions turn out to be. This is because of an optical illusion called the Delboeuf Illusion. The premise is simple: we think things are smaller when we compare them to things that are bigger. When you start putting portions into a large plate, your mind feels like you’re not getting enough food, and you’ll end up filling up the plate more. But, if you put your food on a smaller plate, your mind gets the visual that you are eating a large amount, causing you to stop putting food on to your plate. So choosing to use smaller plates will help you to stop overeating, while still feeling satisfied at the same time.

Try out these 7 easy ways to start losing weight now and get ready to lose in a healthy and sustainable manner. It’s time to stop yoyo-ing back and forth with being healthy and letting it all go. You’ve got this!

You’ve got to try out this FloatFit class

By now, we can all acknowledge that there is no one specific path towards a fit and healthy lifestyle. While some people are into working out 4x a week, or going for a run every morning for example, others may find that they need something more fun or diverse in their schedule. If you happen to find yourself in the second category, really needing something exciting to encourage you to workout, then I’ve most likely got the class for you: FloatFit.

What is FloatFit?

This class seemingly popped out of nowhere in the last few weeks in the UK, and it’s quickly picking up speed. The FloatFit class is a 30 minute High- Intensity Interval Training (HIIT) workout that you do on water using the Aquabase mat. Once the mat is inflated, it has a similar feel to a surfboard. Simply trying to stand on a surfboard is hard work, so just imagine how hard it is to do pushups, lunges, planks and burpees on the Aquabase during a FloatFit class! What I especially like about this new trend is that you can do FloatFit both indoors and outdoors. The only thing you need to make sure of is to wear clothes that you don’t mind getting wet.

Taking a FloatFit class will give you a fun full-body workout that you can’t find anywhere else. The key characteristic that sets this apart from other classes is just how difficult it is to stay balanced. Not only will you be putting your energy into actually completing your exercises, but you will constantly need to be focused on maintaining your stability on the board. Keeping that balance alone is already a killer workout for your core.

Think you can handle this class?

If you live in the UK, don’t miss out on your chance to take this fun class! Check out the website to see the nearest locations near you. If you’re not in the UK, don’t worry about it too much. It’s only a matter of time before more and more fitness clubs will start offering FloatFit classes all over the world as well. De Peppel Zwembad in Ede, The Netherlands, for example, is already giving out regular classes! Which of you Dutch Fit Girls are going to try it out? 😉

4 need to know tips to maximize your nap

Being a Fit Girl is tiring work. Between working out, preparing tasty meals, motivating your friends to get moving and being all-round awesome, a Fit Girl has to get her energy from somewhere! If you really need an excuse to take a moment for some shut eye, here are 4 reasons to take a nap and a chance for you to learn how the different types of naps may affect you.

The Power nap – 15 to 20 minutes

Taking a nap for this length of time has been found to improve the feeling of alertness, mental performance and reaction times. Even during the busiest of days, you can afford to take a nap for 15 to 20 minutes especially when will continue to feel the benefits for up to 3 hours later, without affecting your sleep later that night.

The Restoration nap – 30 minute

When you sleep for this length of time, it’s likely that you’ll wake up feeling a little bit groggy. This isn’t ideal, but still worth it. If you got as little as two hours of sleep the night before, a nap for 30 minutes could restore your body to normality and compensate for the chemical imbalances caused by a really poor sleep!

The Memory nap – 60 minutes

Sleeping between 45 and 60 minutes is enough time to enjoy some slow wave sleep, which is the deepest kind of sleep when you start to dream. This is when your brain is also able to organize facts, faces and names and store them, improving you ability to retrieve them from your memory in the future.

The Creative full cycle nap – 90 minutes

Our body takes on different cycles as we sleep somewhere between 90 and 120 minutes. A nap which lasts the full length of one cycle allows you to go through all of the stages and gets the most benefits without that weird disorientated feeling when you wake up. If you have the time to take this length of nap make sure to time it earlier on in the day so that it doesn’t have an impact on your sleep that night.

Between 1pm and 3pm is the ideal time to take a nap and also around that time when you get the afternoon slump. So instead of reaching for the cup of coffee to keep your eyes open in the middle of the day, settle yourself down in a quiet place and have a nap! Go on, your body will thank you!