5 kitchen essentials you’re missing

Being a Fit Girl is hard work. Doing healthy shopping, planning your meals in advance, deciphering recipes on nutritious meals, working out, you know being you. It all takes time and energy and you could use a little help, especially in the kitchen. That’s why I’ve made a list of top 5 kitchen essentials you’re missing (probably), if not then well done! 

 

5 Kitchen essentials you’re missing

1. Apple divider 

You already know the story of how good apples are for you and occasionally even toss them in your salad. They make for a great snack and sometimes you just don’t feel like slicing one up. Lucky you, now you can do that in one go, woosh!

 

2. Cups. In all sizes.

There are a lot of healthy and potentially delicious recipes out there that require you to measure your ingredients in cups.  before getting all tangled up in transforming all the units, take a look at these bright babies and all their colours!

 

3. Carrot ‘sharpener’ 

Yes, a carrot sharpener. Because why not? The next time you make a salad, just think how handy this can come along! And how interestingly cute it will look! I mean, just having this thing sitting around on your kitchen table top is pretty cool, but the fact that it’s actually useful strikes bonus points! Warning: keep away from eyeliners and curious boyfriends.

 

4. Avocado slicer 

Alright, well, this thing looks pretty much like a broken egg beater, but don’t let its looks fool you! Slicing up a ripe avocado can be a tricky business sometimes, which is why this super handy utensil will come to your rescue. Invest in one, you won’t regret it!

 

5.  Unicorn sprinkles 

I’ve saved the best for last! Have you ever wondered where all those confetti looking, colourful and edible thingies on your ice-cream come from? This is quite self explanatory and you need to have it! It’s probably going to be our new office mascot, here on Unicorn Island. Yep, seems appropriate.

 

Which essential do we miss? Do you have something that we didn’t mention, let us know!

Honey hair treatment for healthy & shiny hair

These days a lot of people are committed to eating healthy. But what about the products you put ON your body, like shampoo, body lotion and deodorant? I discovered that all the beauty products we use on a daily basis contain a lot of ingredients we know nothing about. Most of the ingredients are no good. So I did a little research for healthy alternatives. I found some beauty product in the most natural way possible. It got me really curious and now I somewhat addicted to try new things. The latest thing I tried is putting honey in my hair instead of artificial shampoo.

 

The ‘No Poo’ movement
The more natural the better, is my opinion. A year ago I started trying bicarbonate (baking soda) to wash my hair with. My hair got a bit rough and dull, but clean. I wanted to try something new, so I decided to try pure honey to wash my hair with. What I read on the internet got me really curious. Normal shampoo is actually designed to clean you scalp of sebum. But did you know that your hair gets greasier the more you wash it? Daily washing may cause the oils to be stripped too quickly, encouraging them to come back even oilier to make up for the loss. If you have naturally greasy hair, it’s recommended that you only wash it every 2-3 days. Wanna know more about this subject? Try searching on the internet for ‘no poo’. You’ll find lots of information.

 

 

Shiny & clean hair
So, how does it work? Make sure you get real natural honey (no sugar, water or preservatives) for your hair treatment. I used organic honey from a beekeeper. Put one tablespoon of honey in an empty bottle or cup and add a few spoons of hot (if you use cold water it doesn’t blend well) and stir. Poor the mixture over your head and massage your scalp easily. No need to wet your ends, the water and honey will run down automatically. Leave it in your hair for a couple of minutes. Rinse your hair carefully. You don’t need to use conditioner anymore. The result: shiny and clean hair!

I washed my hair with honey for quite some time now, but I don’t want to state yet that this is the best way to treat your hair. First I want to try out other natural products. Although, if you want to experiment with natural products, honey or baking soda are good ones to start with. Please share your experience with me! I am really curious to hear your opinion about it! One more tip: try extra vergine coconut oil as body lotion. It makes your skin super soft and smooth!

 

Share your tips and tricks for shiny and healthy hair! Everything is welcome 😉 

From sneakers to heels and back

Either you’re getting back to your office job or simply getting ready for a night out with the girls, making the transition form flats, sneakers to heels and back can prove to be a difficult and even painful process. As a shoe shopaholic addict, I know… 

From sneakers to heels and back

As a #Fit Girl in progress, I love my heels as much as I love my sneakers and in order to prevent “stiletto related injuries” I’ve scooped up some useful fitness routines to smooth the transition. These types of injuries can go beyond blisters and into chronic static nerve pain, foot stress and even hip and knee tendinitis. Ouch!

1. Leg day! Oh yay! When you’re at the gym, don’t skip leg day and also don’t skip the leg press! This machine works up every muscle group in that is activated when you walk on heels, meaning quadriceps, hamstrings, calves but also gluteus maximus. Make sure you adjust the appropriate weight and do about 4 sets of 10 reps.

LEG-press

 

From sneakers to heels and back

2. On your tippy toes!  You can do this anywhere, anytime (almost). Doing floor calf raises improves posture, stability and mobility. You can either do them standing or sitting, with or without added weights. This exercise will help you generate more force in the joints and muscles in your ankle area as well. Try doing 3 sets of 20 reps.

CALF-raises          3. Raised standing hip abductor    First and foremost, avoid all eye contact while using this machine at the gym. Now that we have that out of the way, here’s how it goes. Normally you would do this exercise while sitting down, however, if you modify the position so that your bottom is raised about 6 inches off the seat,  it directly targets your glutes.  Having strong glutes helps prevent lower back injuries, that’s the area that supports your pelvis, which in turn is tilted slightly different when wearing heels. 3 sets of 20 reps should do it!

HIP-abductor

4.  The ABC of ankles  Yep, easy as that! Drawing the letters of the alphabet in the air with your ankles with a full range of motion boosts blood flow and loosens ligaments and tendons in the area! You can do this at home, from the comfy-ness of your  living room!

OLYMPUS DIGITAL CAMERA

 

5. Extensions, extensions…. extensions   So, about leg day again, don’t forget to add some leg extensions to your gym log! Stand a little bit closer to the front, so that pressure moves further from the knee and closer to the hip area. This will increase the strength of your hip flexors! Yup, those have a part to play in this stiletto affair too! Do 4 sets of 10 reps.

LEG-extentions

 

6. Arch rolls  That wooden rolling pin in your kitchen just got another part time job! Just roll the arches of your feet on it, this movement simulates a foot reflexology massage. This helps relieve tension and stress from your feet. Roll for 2 to 4 minutes on each foot. You can basically use and cylinder shaped object, a can or even an empty wine bottle!

 

OLYMPUS DIGITAL CAMERA

Are you ready to integrate these moves in your workout routines? Can’t wait to hear about the improvements! 

6x healthy snack bar recipes

In the journey to one’s summer body, snacking has to be sacrificed. Snacks… Those who are always there for us, those who never disappoint, and those who always get our moods up, how could we possibly just give them up? Well, guess what?! WE WONT! Fit Girls love their snacks and so they should. Yet, the usual go-to chocolate bar is not a perfect match with the healthy lifestyle, SO we need healthy alternatives. Luckily for us, there are many options. In order to give you some quick options I gathered 6 healthy snack bar recipes so that you can swap those twix and mars bars in for something your Fit Girl body will appreciate.

1. Apple-cinnamon fruit bar

Just look at it… ahhhhh! It’s calling your name! With its fudgy base and its sweet topping, it’s basically a healthy apple-crumble snack. How could anyone say no?!

Ingredients:

Crust

  • 1 cup Chopped nuts
  • 3/4 cup Whole-wheat flour
  • 3/4 cup All-purpose flour
  • 1/2 cup Sugar
  • 1/2 tsp Salt
  • 4 tbsp Unsalted butter
  • 1 Egg
  • 2 tbsp Canola oil
  • 1 tsp Vanilla extract

Fruit filling:

  • 6 cups Apples
  • 1/2 cup Apple cider
  • 1/2 cup Sugar
  • 1/4 cup Cornstarch
  • 1 1/2 tsp Cinnamon
  • 1 tsp Vanilla extract

Interested in the full recipe? Check it out here: Eating Well

2. Double-chocolate Peanut Butter Granola bar

No-bake, vegan, gluten-free, you name it! This snack bar will check the list. If you’re a chocolate addict and can’t even start to imagine a diet without chocolate then you’re in luck when it comes to this recipe. A double-chocolate HEALTHY snack bar almost sounds too good to be true. But no, you can make it in your very own kitchen. ?

Ingredients:

  • 2/3 cup Brown rice syrup
  • 1/2 cup Peanut butter
  • 1/4 cup Light brown sugar, packed
  • 1/4 cup Unsweetened natural cocoa powder
  • 1 1/2 tsp Vanilla extract
  • 1/2 tsp Salt
  • 2 cups Quick cook oats
  • 2 cups Crispy rice cereal
  • 1 cup Dark Chocolate chips

If you’re in need of this snack and ready to get prepping, here’s the full list of instructions: Averie Cooks.

3. Raspberry Chia Bar

This is a breakfast bar that tastes as good as it looks. With a jammy, sweet topping and a solid, crunchy base, this breakfast/snack bar becomes unavoidable during your fitness journey.

Ingredients:

Raspberry chia jam

  • 1 cup Raspberries
  • 1 tsp Honey
  • 1 tsp Lemon juice
  • 1 tbsp Chia seeds

Bar and crumble topping:

  • 1 cup Rolled oats
  • 1 cup Walnuts
  • 1 1/4 cup Pitted Medjool dates
  • 1 tsp Vanilla extract
  • 1/2 tsp Sea salt

Are you a fan of the looks of this oh-so-good snack?! Don’t wait any longer, check Daily Burn‘s full recipe.

4. Blueberry Vanilla Greek yogurt Granola bar

For those who enjoy more subtle snack bars, this is the real underdog of granola bars. With just the classic combo of blueberries, vanilla and yogurt, this granola bar still manages to explode in flavour and kill any cravings.

Ingredients:

Bar

  • 2 cups Rolled oats
  • 1 1/2 cups Brown rice krispies
  • 1/4 cup Shredded, unsweetened coconut
  • 1/4 cup Whole roasted almonds
  • 1 tbsp Chia seeds
  • 1/4 tsp Salt
  • 1/2 cup Peanut butter
  • 1/2 cup Honey
  • 1 1/2 tsp Vanilla
  • 1 cup Dried blueberries

Yogurt coating

  • 1 tbsp Water
  • 1 tsp Vanilla extract
  • 1 tsp Gelatin
  • 1/4 cup Greek yogurt
  • 1 tbsp Honey
  • 1 pinch of Salt
  • 2 cups Powdered sugar

Prepare these granola bars at home and take them with you everywhere you go. Half Baked Harvest provides you with the easy recipe.

5. Blueberry oat bar

Here is another blueberry bar because blueberries are simply the best. This bar is however a lot fudgier than the previous blueberry-filled bar. This vegan, healthy snack bar is exactly what you need for those long hours between your breakfast and lunch. Grab 1 or 2 pieces from your stash, and get going. Snacking has never been easier or healthier!

Ingredients:

Blueberry filling

  • 2 cups Frozen blueberries (thawed)
  • 2 tbsp Ground flaxseed

Crust:

  • 2 Bananas
  • 1 cup Gluten free oats
  • 1 cup Gluten free oat flour
  • 2 tbsp Cinnamon
  • 1/2 tsp Salt
  • 2 tbsp Maple syrup

That’s it for the blueberry oat bar, doesn’t sound too complicated does it? And if the gluten free ingredients are too difficult to find, and you’re not a vegan, then you can just buy the normal products. Follow the recipe here: Petite Allergy Treats.

6. Raw salted chocolate snack bar

I feel like this list of snack bars NEEDS to be concluded with a final chocolatey bar. By the looks of it, this snack bar will do just fine! Bringing a twist to the classic salted caramel bar, a chocolate version is exactly what we’ve been waiting for all these years. Fit Girls, grab your cooking gear and get started on this perfectly crafted chocolate snack bar.

Ingredients:

Crust

  • 1 1/2 cup Pecan halves
  • 1 1/2 cup Rolled oats
  • 8 whole Medjool dates (pitted)
  • 1/2 cup Coconut oil (melted)
  • 1 pinch of Sea salt

Chocolate filling

  • 1/2 cup Cocoa powder
  • 1/4 cup Coconut oil (melted)
  • 1/4 cup Honey

In order to get your hands on this chocolatey, heavenly snack bar. Check the recipe by Pinch of Yum.

I sure have a lot of snacking to get done if I want to attempt at tasting all of these bars.? I think my favourite is either the blueberry oat bar, or the apple-cinnamon fruit bar. But then again, all the others also fit on my top snacks list, the struggle is too real. Which is your favourite? Do you maybe have any snack bars to add to the list? Share it with us in the comments! ?

Are you looking for a long lasting list of healthy recipes? Check out the Happy Healthy Guide >

Healthy pumpkin spice latte

Winter is here and baby it’s cold outside… There’s just something in the air that makes me curl up on the couch with a cup of healthy pumpkin spice latte and read a good book! Yes, you read that right, HEALTHY pumpkin spice latte! Without further ado, let’s get down to business and brew this right:

 

Pumpkin spice latte recipe:

 

Ingredients: 

– 1 or 2 espresso shots

– 1/2 cup unsweetened almond milk

– 3 tablespoons of pumpkin puree

– 1 teaspoon pumpkin spice

– 2 drops vanilla essence

– a dash of stevia (or sweetener)

– cinnamon to top off

 

Method: 

Start by mixing together the pumpkin puree and the almond milk in a pan over the stove, on medium heat. After removing from the stovetop, pour it in a blender and add in the vanilla essence, spices and stevia. Process everything for 30 seconds, this should bring the mixture to a foamy consistency. Prepare the espresso shots in a big mug and pour the delicious contents of the blender on top. Top it all off with cinnamon powder, curl up on the couch and savour your healthy, home made, Pumpkin Spice latte!

 

Tip: I got fresh pumpkin from the farmer’s market and made the puree.

 

Are you going to swap the Starbucks PSL for a healthy home made one? Show us your photos! 

 

How to make time for exercise

One of the most used excuses for not working out, is probably ‘I don’t have time’. Oh yes, you do have time! It’s about making exercising a priority; you don’t need to workout 7 days a week, but try 3 times. Everybody can fit in those three hours a week; these three hours are only 1.8 percent of your week! So here are some tips that will help you get going!

How to make time for exercise

– When you get home after a long day, whatever you do, DON’T crash on the couch. You probably won’t get up anymore once you do. Lace up those running shoes first thing so you can’t change your mind!

Always have a gym bag ready, with gym clothes, shoes, a water bottle and a towel – this way, you can grab and go as soon as you get home.

– Even better; take this bag with you in the morning, so you can go to the gym directly after work/school/etc.

Schedule your workouts. Like I said, it is about making exercise a priority; it’s not about finding time, but making time. When you plan your workouts, you’ll be less likely to back out.

Get up half an hour earlier and try a morning workout (go for a walk, a run, or a yoga session) – this could be rough the first week, but the second week will be easier and the third week you’ll be hooked to your new routine. This is a super energizing way to start your day!

Go to the gym group fitness classes – the teacher and the group will motivate you to give your best, but perhaps even more importantly, you can’t walk out or quit before the class is over, you will have to finish it! No more backing out of that last rep anymore!

Try online workouts. This could have the same effect as a group fitness class; you don’t really have to think, just follow the instructions.

– Last but not least: remember why you want it. Exercising has so many benefits; you’ll look good and. So even if you have a rough week and you’re feeling sluggish and tired, try to get a quick session because this will actually give you more energy!

What is your motivation to go to the gym even after a long day? How do you make time for exercise? Share your tips and tricks with us!

 

Valentine Mugcake

Valentine’s day! A day to treat yourself, your partner or BFFF with extra love and care. The way to your lovers heart is through the stomach right?  😉 Well, that goes for mine hihi. Here is an easy and fast valentine breakfast.

Valentine Mugcake

Fruits with the colour of love.. Rasberries. These little powerbombs are so delicious, and fantastic of colour. They contain a lot of antioxidants that are profitable for your health. My boyfriends loves that I constantly create something new with the mugcakes and i never tried it with raspberries 😀

What do you need?

–  a mug

–  1 egg

– 1 tbl spoon of honey (or more, depends on your sweet tooth :D)

– 3 tbl spoon of oatflakes or muesli

– 1/2 banana

– 50 gram of raspberries

How to make a Valentine Mugcake…?

Mince the banana and raspberries in the mug until there are no chunks left. Add the eggs, oats/muesli and honey. Place the mug in the microwave for about 1- 2 minutes. Check if it goes well! Every microwave is different. Take out your mug cake and reverse your mug on a plate so that it cools down and eventually will come out. (In the picture you see the mugcake in a bowl because i chopped it into pieces)


For the topping you need…

-1/2 apple

-1 tbl spoon of whey isolate crisps or cacao nibs or chocolate protein crisps for the chocofreaks 😉

-5 almonds

Take the apple and cut out a heart shape (or any other shape you like). Place the apple in the microwave for one minute so that it becomes warm and soft and then on top of you cake. Chop the almonds in half so that you can make beautiful heart shapes. From here on you can create your own little masterpiece, Voila!

Enjoy your Valentine Mugcake and I wish you a lot of love for yourself, your loved ones and the world.

L’amour toujours!!!

4 x healthy vegetarian wraps

It’s a wrap! Wraps are a favorite of many Fit Girls. At Fitgirlcode HQ wraps are regularly on the lunch table to replace a standard sandwich, but we also love them in the evening with a warm filling. I do not eat meat or fish, so I searched for the best vegetarian wraps recipes! With lots of vegetables, tasty sauces and sometimes some hummus or cheese, these 4 vegetarian recipes have reached the top of my findings.

Where can I find the recipe for a healthy vegetarian wrap with falafel?

Falafel wrap

Ingredients

  • 1 wholegrain wrap
  • 50 gr cottage cheese
  • 1/2 avocado
  • 50 gr cucumber
  • 20 gr rocket
  • 1 tomato
  • 1 scallion
  • 4 falafel balls
  • black peper and salt

Instructions

  1. Optional: fry the falafel pieces in a pan with baking spray.
  2. Cut the avocado, cucumber, tomato, spring union and falafel balls.
  3. Fill the wrap with some cottage cheese and the other ingredients.

Wrap with avocado and chickpeas

Ingredients

  • 1 wholegrain wrap
  • 1/2 avocado
  • 50 gr chickpeas
  • 50 gr cucumber
  • 50 gr lettuce
  • 20 gr spread of your choice
  • 1 scallion
  • black peper and salt
  • 1 tsp sweet peper powder

Instructions

  1. Prepare the chickpeas as directed on the package.
  2. Cut the avocado, cucumber, scallion in the size what you want.
  3. Optional: heat the wrap between a griddle or in a pan (without butter or oil).
  4. Spread the wrap with the spread and divide all the ingredients over it.

Vegetarian wrap with spinach

Ingredients

  • 1 wholegrain wrap
  • 1/2 onion
  • 1/2 tomato
  • 20 gr spread of your choice
  • 30 ml low-fat yoghurt
  • 5 ml mustard
  • 4 vegetarian balls
  • black pepper and salt

Instructions

  1. Optional: putt the wrap between a grill plate or heat it in a pan (without butter or oil).
  2. Cut the onion, tomato and the spinach (if you want) and vegetarian balls in the size you want.
  3. Fill the wrap with the spread and divide the onion, tomato, spinach and vegetarian balls all over it.
  4. Make a dressing by stirring together the yogurt and mustard and divide this over the wrap! Also don’t forget to add some pepper and salt!

Wrap with mozzarella

Ingredients

  • 2 wholegrain wraps
  • 20 gr rocket
  • 1/2 mozzarella ball
  • 1 scallion
  • 20 gr spread
  • 1 tomato
  • 100 gr tofu
  • sweet pepper powder
  • black pepper and salt

Instructions

  1. Cut the tofu and fry them in a pan with some cooking spray and herbs.
  2. Put the spread on both wraps.
  3. Cut the mozzarella, scallion and tomato in the size you want.
  4. Place the wraps in a grill and wait until the mozzarella has melted, this will be about 3 to 5 minutes, depending on the heat of the grill plate. If you haven’t a grill plate, then you can use a pan!

All the vegetarian wraps recipes are from our Vegetarian Fitgirlcode Guide.

Want to go all vega? Get the Vegetarian Fitgirlcode Guide (only for The Netherlands and Belgium), It is a kick start for a new healthy chapter of your life with more than 80 delicious vega-recipes. Eight weeks long food schedules, sports schedules, calculated macros, shopping lists and mindfulness (audio) exercises!

Prevent sore muscles after your workout with these tips

If I have to say one negative thing about lifting weights: the sore muscles the day after. And yes, I do realize that you have to do some heavy lifting if you want your muscles to grow. But these burning feeling in your legs you get days after your workout – thanks, but no thanks. Luckily there are a lot of things you can do to prevent some of this pain. Here are some of the best tips and tricks.

1. WARMING UP AND COOLING DOWN

Okay, if you only have 45 minutes for your entire workout, I understand you don’t feel like doing a warming up. But it is really important to do one before your training. And no, this does not mean you have to jump around for half an hour to some upbeat Zumba music. Certainly not. Your warming up can be a piece of cake, like an interval training on the treadmill for 5 to 10 minutes. Or give your best on the cross-trainer. Personally, I feel more like lifting weights when I have had a warming up like that.
Your cooling down should be just as important as your warming up, although it is often forgotten. I prefer slowly walking on the treadmill for 5 to 10 minutes, but sometimes a bit of biking is nice as well. (Especially after leg day, when my legs don’t feel like doing anything anymore.)

2. USE A FOAM ROLLER

This may sound more relaxed than it actually is, but damn, this works. It can hurt a bit in the beginning, but you’ll be more flexible and less sore when you’re done. Almost every gym has a foam roller, so pick it up! At first, I didn’t know what to do with it. But after seeing Kayla Itsines’ videos on Instagram, I started using it. Because if using a foam roller will help with the burning feeling after leg day, I will not hesitate to try it.

3. EAT YOUR PROTEINS

Every Fit Girl needs protein, especially if you train a couple of times per week. It is essential before and after your workout, because they help build your muscles. By eating lots of protein, you will be able to hit the gym again in no time! So make sure to eat enough of this useful nutrient every day. And yes, this will be hard in the beginning, because you will have to track your macros. But once you get the feeling of it, it will all go automatically. You can either get your proteins from whole foods or shakes, whatever you prefer.

4. NEVER FORGET TO STRETCH

I used to make this mistake over and over again. After a workout, I didn’t feel like stretching at all, so I took a quick shower and headed home. Worst idea ever. Stretching makes your muscles more flexible and will reduce the risk of injuries. It takes zero to no time, and it is ideal to catch your breath after your training. It is basically as important as your warming up. So girls, don’t skip your stretching next time you are in the gym!

5. TAKE SOME TIME FOR RECOVERY

When you get the hang of it, you feel like hitting the gym every day of the week. Which makes sense, because when you feel like working out, you should take advantage of it, right? But resting days are really important, and we tend to forget. When you do weight training and you want to work out more than twice per week, you should schedule your trainings carefully. Make use of a split scheme: train your upper body one day, and your legs en butt the next day. There will be plenty of trainers in the gym who can assist you with making a schedule like this. But even with a training program like this, rest is important.
What are your hacks to prevent sore muscles? Let us know, because sharing is caring!

Oatmeal cake with raisins and muesli

“Eat diamonds for breakfast and shine all day!” 🙂 Well this oatmeal cake will most definitely prepare your body to ROCK the day! 

This recipe crossed my path when friends in my gym let me taste a piece of this yummy cake. I was sold and immediately wanted to bake one myself. This power food original recipe was published in a Dutch magazine (source unknown, unfortunately), and therefore I made it my life mission to share this recipe with all the Fit Girls around the world!

I did change two ingredients in this recipe by coincidence 😉 One time I had a “crap-I-ran-out-of-oatmeal” situation and needed a quick fix: muesli. And I added a more healthy flavour to it. So put on your kitchen apron and start collecting the follow ingredients, because this cake will give you superpowers!

INGREDIENTS:

  • 2 tea cups oats
  • 1 tea cup muesli
  • 2 tea cups water
  • 4 eggs
  • 1 teaspoon vanilla extract
  • 1 tablespoon cinnamon
  • 1 teaspoon baking powder
  • 1 or 1/2 tea cup raisins

HOW TO PREPARE:

You need to mix 3 ingredients one day before you are planning to bake this cake according to the original recipe in order to have the best result. The friend from my gym said that one hour before baking the cake could also be enough for the ingredients to mix well together 🙂 So decide for yourself whatever works in your timeframe, but make sure the ingredients are mixed well together before you add the rest of the ingredients into the mixture.

Get a bowl and mix the oatmeal, muesli and water. Let this mix stand overnight covered up with foil in the bowl on your kitchen dresser. The water needs to be completely absorbed by the oatmeal and muesli.

The next day you first preheat the oven to 190 degrees Celsius. While it heats up, you mix the eggs, the cinnamon, vanilla extract, baking powder and raisins with the oatmeal-muesli mixture in the bowl. You don’t need a kitchen machine for this, simply stir it up with a spoon.

You could also, instead of raisins, mix cranberry’s, unsalted nuts, slices of apple in this cake. Whatever has your preference 😉 Pour the mixture into a baking dish or baking pan covered with baking paper. Leave it in the oven for half an hour and check with a skewer if the inside of the cake is dry enough. Leave it in the oven a bit longer if the mixture sticks on the skewer and check it again after 5 till 10 minutes.

Voila! Enjoy!

I really hope you give this oatmeal cake a try! Let me know in the comments below if you recognize the recipe so we can thank the creator of it with cherries on top! 😉 

8 stages before going to the gym

A few weeks ago I talked about how I am not a huge fan of the gym, and this is still true. As much as I want to be a true ‘Fit Girl’, I’m being it on my own terms and that includes all my imperfections. From my own experience, I have realized that there is a certain pattern in my behavior, especially regarding to the gym. Here are all the stages I go through before actually going to the gym. 

1. You have been trying to get yourself to go to the gym for months, but never actually went.

2. You finally get yourself together and decide to get a gym membership.

3. But then, immediate regret kicks in when you realize how much money you are spending on something you don’t even like.

4. Okay, Wednesday is the day. You tell yourself that you’ll wake up early and go work out. Then, this happens.

5. You managed to get out of bed and decide to start off the day with a healthy snack.

6. So, waking up early didn’t work. The snack was awful. Nothing is going the way it should and you start to convince yourself that the gym is just not for you.

7. You finally look in the mirror and tell yourself to get your shit together.

8. You arrive at the gym and start to panic when seeing all the equipment and fit people.

 

This is my journey to the gym! Has everyone had this before, or am I the only one? Let me know! 

How Roos lost 8 kilos with the Happy Healthy Guide

If you told me a half year ago that I could lose 8 kilos, I would have probably laughed in your face and picked up an extra slice of pizza. I would never thought that I’d succeed with losing a few kilos. I’ve always thought that I couldn’t do it because of my build, and partly, since I was aware that I’m simply addicted to eating a lot of unhealthy food. But somehow it still worked out. How? I’ll tell you here! 

 

I want to start off saying that I’ve never considered myself fat. I have always been happy with the body that I had. I simply wasn’t happy with the way that I was living. You don’t see what’s going on inside the body from the outside, and at that moment, I wasn’t happy. Not because I found myself fat, but because I had absolutely no energy or interest in doing anything anymore. I’ve always worked out a lot, so I did develop a relatively sporty body. I’ve always been super proud of it and it’s what also motivated me to begin a healthy lifestyle. I wanted the muscles that I worked so hard for and was so proud of, to be more visible and that i’d become happier. I wanted the energy to try out new things. To make my muscles more visible, I wanted to lose some weight. I chose to become healthier so that I could become happier. And now I feel so good in my skin and I am unbelievably proud of what I achieved and how I look now. I hope that every woman can also feel that way, regardless of weight, muscle or fat percentage.

WHERE DO YOU BEGIN?

I had absolutely no idea. I had just left my parent’s house and I still hadn’t taken stock of all the healthy meals that I was eating at home. I worked out a lot; you would find me at the gym everyday for 2 hours, so I wanted a diet that would fit with that. Everyone with an internet connection probably have heard a thousand times how important proteins are and how bad carbs are. So that’s where my fit journey began: a high protein, low carb diet.

I think that I didn’t eat any pasta, rice, bread or any other type of grain for about 2 or 3 months. Carbs were my absolute worse enemy. I lost weight rapidly, but I didn’t enjoy eating anymore. All my meals were ‘skinny’, so definitely not enough and I really only ate because I “had” to. Now, I don’t want to say that every protein rich diet is skimpy and that grains are necessary to make your meals delicious, I absolutely know that you can make really nice low-carb meals! But for me, I just found it difficult. I had minimal experience with cooking and I was honestly too lazy to try out some new, varied meals every single day. In any case, my diet was plain boring. You can imagine, that by December, I couldn’t resist all the deliciousness I had left behind. Right after the holidays, I went straight on vacation for a week, so my holiday month full of cheat meals got extended even more. I returned home with the same weight that I was at the beginning of my fit journey.

NEW YEAR, NEW CHANCES

And just like that, it was January and everyone was hyped about their New Year resolutions. For the first time ever, I decided to join along with the new year, new me phase and I made it my plan to lose weight this year and also maintain it. This time, I really planned it out,  Even though I hadn’t begun writing for Fitgirlcode as yet, I had heard about it a lot. And when there was a sale on all the guides to help everyone reach their resolutions, I chose right then and there to get the Happy Healthy Guide.

The reason why I chose the Happy Healthy Guide was because I was only interested in improving my eating. I was still doing well when it came to working out; I woke up (almost) every morning at 7am to go to the gym and crawled out of there around 9am (literally, after leg day). But my eating was still going wrong. I was simply eating too much delicious (read: unhealthy) food. I still had it in my head that losing weight was about restriction and that’s something I really wanted to change!

HOW DID IT GO WITH THE HAPPY HEALTHY GUIDE?

The Happy Healthy Guide was very good to stick to. Most of all because the meals were easy to prepare, I didn’t find myself missing my beloved Takeout-apps or menus. I even started to enjoy cooking, and began to look around to see if there were new things I’d like to try. I must admit I was still happy whenever the guide instructed to make portions for dinner and for lunch the next day. That way I saved some work and time, something that worked well for me, as a busy student.

If I look back to my fit journey, I’m most shocked by how my cravings changed. Since I began with the Happy Healthy Guide, I started craving entirely different flavours. While I was able to get full and satisfied from eating Dutch pink cookies and Punsch-rolls, I now have 0 interest in them. A half year ago, I dreamed of pizza or fries for dinners, and now I find myself wanting to go for meals with as much vegetables as possible. It sounds a bit strange, I know, but it’s the truth. A pizza is still good every now and then, but doing the Happy Healthy Guide taught me how to make my favourite comfort foods healthier. I regularly add my favourite toppings on top of wraps and throw it in to the oven. Delicious!

AFTER THE HAPPY HEALTHY GUIDE

The Happy Healthy Guide is made for 12 weeks. Because I still wanted to lose a bit more week after the first 6 weeks and since I enjoyed it so much, I chose to put off the maintenance part of the guide for now. I also chose not to repeat the first 6 weeks completely, since I sometimes found it a bit of a hastle to keep the schedule if I went away to my parents’ or my boyfriend’s for the weekend.

Instead of strictly following it, I mixed and matched meals out of the guides. All the macros are there for each meal, so it’s super easy to make your own day or week-schedule. I used the recipes from the guide and made my own personal meal-plan and that’s how I continued on my weight loss journey.

HOW IS IT GOING NOW?

It has now been a half year since I first began with the Happy Healthy Guide, and I’ve lost 8 kilos. That’s more than I ever could have imagined happening. When I began, I naturally had a target weight, but I never expected that I would actually achieve it. I began my fit journey a bit with the motto: “Reach for the moon and maybe you’ll land on a star”. I didn’t expect to reach my target weight, but I would have already been happy with making some progress towards it. If I had only lost 4 kilos, then that’s 4 kilos off! The only thing I would need to lose were the fat rolls.

I do have to add that losing weight really isn’t everything that matters. In the beginning, I would get very proud if the weight scale showed me a lighter number, but overtime, that number became less important for me. I’m not happier than old Roos because I weigh less. I’m now happier because I have less issues with my body and have more energy, I’m a bit more proud of the person I see looking back at me in the mirror and I’ve found a new hobby: cooking!

GET THE HAPPY HEALTHY GUIDE!

The Happy Healthy Guide really helped to give me the tools necessary for a healthy diet. After I finished the plan, I was still using the guides in a way to make my own personal plan. That way my fit journey was easy to maintain, and also get results from! Are you also curious about the Happy Healthy Guide? We’ve just published an English version of this guide and you can now score it at our webshop! Ready to get all the tools you need?