Mexican Taco’s with mozzarella and kidney beans

We have a new recipe for you guys! This time it’s a mexican recipe, with mozzarella and kidney beans. Taco’s are sometimes pretty hard to eat. They fall apart and break, but they are still one of the best mexican recipes. So try this one out and enjoy!

MEXICAN TACO’S

Ingredients

  • 70 grams of kidneybeans
  • 70 grams of corn
  • 1 little onion
  • 1/2 paprika
  • 1 tomato
  • 70 grams of iceberg lettuce
  • 1/2 mozzarella ball
  • 2 taco schells
  • 2 teaspoons of taco herbs
  • pepper and salt

Bereidingswijze

  1. Cut the onion, paprika, tomato and mozzarella in a size that you want.
  2. Heat some olive oil in a pan and bake the onions in it. When the onions get a gold color, you add the paprika, tomato, corn, kidney beans, taco herbs and some pepper and salt.
  3. If this is warm, you can add the mozzarella.
  4. Heat the taco shells in another pan. Don’t use olive oil for this one. Pay attention that the mozzarella doesn’t melt to fast.
  5. When the mozzarella has melted, the taco shells can be filled with iceberg lettuce and all the other ingredients.
  6. Enjoy!

 

Easy right? This recipe does not take much time to make and it’s super tasty! Let us know what you think about this mexican recipe and leave a comment! 🙂

How to make vegetarian pizzawraps

It’s not a pizza, it’s not a wrap, it’s a pizzawrap! For all the vegetarians out there, this is a recipe that you must try. So hurry up to the super market and get all the ingredients that you need! It maybe cost a little bit of time, but it will be worth it 😉

 

PIZZAWRAPS

Ingredients:

  • 2 wraps
  • 30 grams of tomato paste
  • 40 grams of feta
  • 1 tomato
  • 60 grams of olives
  • 1 teaspoon green pesto
  • 1 onion
  • 30 grams of dairy spread
  • salt and pepper

Method of preparation 

  1. Preheat the oven to 220 degrees Celsius.
  2. Cover the wraps with the tomato paste and cut the feta, onion and olives.
  3. Divide the ingredients over the wrap together with dairy spread, pesto and the herbs.
  4. Put the pizzwrap in the oven for 15 minutes and enjoy!

 

Zo maak jij de lekkerste pizzawraps

 

Let us know what you think about this different recipe in the comments! 

5 tips for fat loss

You begin with your Fit journey and you want to achieve your goals as fast as you can. Sometimes you go really fast, but the next day it looks like nothing happens. We give you tips to lose fat, so you can achieve your goals step by step. 

1. EAT ENOUGH AND DON’T SKIP MEALS

It’s a fact that you burn calories if you eat less than the amount that you burn calories. But when you are going to eat fewer calories, your body will adjust and you will burn less calories. Try to gradually reduce your calorie intake and plan a day in the week that you eat a bit more calories than normal. That’s how you prevent that your body will adjust too much.

2. COMBINE CARDIO AND WEIGHT TRAINING

Yes, cardio can have a positive effect on your calorie intake on a day. But you won’t achieve your goals by only doing cardio! At least, if you want to keep your muscles. During cardio, you burn fat, but proteins are also extracted from your muscles. Try to find a good combination of cardio and training with weights, that works for you. Besides, lots of muscle mass ensures a higher fat burning, which makes losing weight easier! Also, there are some good fat burners on the market. For example, you can read a really detailed review of the Burn XT Fatburner.

3. LEAVE THE SCALES

I think everyone has been through it once: you think you are going pretty well and think that you have lost a lot of weight. But when you step on that scale, you see that nothing has changed! At least, you think that. Keep in mind that muscles also weigh and try to get away from that scale. Instead, try to have your fat percentage measured, which gives you a better picture of how it’s going.

4. DON’T BE SCARED OF FAT

To lose fat, you have to eat them too. It sounds weird, but it’s true. Your body needs fat to function and restore. Fats are a good source of energy, but it’s good for your sight, muscles, and heart as well. Fat stays longer in your stomach, so it gives you longer the feeling of satiety. Your body needs a balanced diet. Good fats are for example fish, avocado, nuts, and peanut butter!

5. DRINK ENOUGH

Drinking water stimulates your metabolism, which in turn causes that you will burn more. Besides that, it’s a good ”check” if you are really that hungry. You automatically grab a snack, but you could have solved that with a glass of water. And it’s of course a good replacement for soda. It contains zero calories and it’s super good for you!

Hopefully, with these tips, you are now a step closer to achieving your goals. And the last tip: Be nice to yourself and have patience. If you really want something, you can achieve everything!

Disclaimer: Every body is different. You just have to find what fits for you. 

3x smoothies for breakfast!

When I need to get up early in the morning, I don’t have the energy to make a big breakfast. But breakfast is the best meal of the day, so I choose to make a smoothie the night before. This way you immediately have a good and fresh start of the day! So here are 3 types of smoothies.  

PEANUT BUTTER AND BANANA

My favorite combination: peanut butter and banana. I mix it with my oatmeal, on a sandwhich and in my smoothie!

Ingredients:

  • 1 banana
  • A handful of oatmeal
  • ½ tablespoon of peanut butter
  • 100 gram of low-fat quark
  • 1 tablespoon of cinnamon
  • A splash of water to dilute

The method of preparation speaks for itself, blend it! 

gezonde snacks

GREEN KICKSTART

A fresh and green smoothie will give you a lot of energy and you have your portion of greens for the day, super healthy!

Ingredients:

  • A handful of spinach
  • 1 avocado
  • 1 apple
  • 1/3 cucumber
  • Water to dilute

Easy does it, let’s blend!

PINA COLADA

A cocktail? Yes, but you can make a delicious smoothie out of this drink. This is how you have a good summer throwback on a cold winter day.

Ingredients:

  • ½ banana
  • 200 gram of pineapple
  • 100 gram of plant-based yoghurt
  • 1 teaspoon of honey
  • 1 tablespoon of coconut grater

You can blend this one just the way you like it! Enjoy! 

Hopefully you have enough inspiration to make a fast and easy breakfast, so you can start your day! Which recipe are you going to try first? Let us know in the comments! 

The best arm workouts!

TRIANGLE PUSH UPS

How to do:

  1. Stand into a plank position.
  2. Put your hands next to each other, so your arms form a triangle.
  3. Lower yourself into a normal push-up, then push yourself up to stretch your arms.

TRICEP DIPS

Tricep dipping

How to do:

  1. Put your hands behind you, on the ground or chair and push yourself up. This is your start position.
  2. Lower yourself until your elbows are on shoulder height.
  3. Push yourself up again until your arms are stretched.

TRICEP KICK BACKS

How to do:

  1. Stand up straight, with your legs slightly bent.
  2. Then bend your upper body slightly forward.
  3. Take a weight in both hands and bent your arms at a 90 degree angle.
  4. Then stretch your arms backwards.
  5. Let your arms come back slowly.

How to do:

  1. Take a weight in both hands.
  2. Bend your arms so that your arms are at shoulder height.
  3. Push your arms, so that your arms are completely stretched.
  4. Slowly lower your arms into the start position.

RENEGADE ROW

How to do:

  1. Take a weight in your hand.
  2. Get into a plank position.
  3. Then put your hand up, until your hand is at your waist.
  4. Slowly lower your arms.
  5. Do the exact same thing with the other arm after a set.

With these exercises your arms will be ready for the summer in no time! Which work out do you like the most? Let us know in the comments!

4x The best things to do for your body

Brr… It’s pretty cold in the morning this time of year! Your body is getting ready for the summer and the sun. It has a lot to endure. Your skin needs some extra hydration, because the weather is varied. Give your skin (and yourself) a boost with these tips! 

HOT SHOWER

Ofcourse, a hot shower is very nice, especially if you are numb by the cold. But do not put the shower too hot, because that’s definitely not good for your skin! Put the shower on lukewarm, so that it’s nice and not bad for your skin!

SCRUB

Even in Winter it’s important to continue to scrub. Use once a week a mild scrub to remove dead skin cells and you get a soft skin! Just by the smell you get a good and warm feeling!

LOTION

Apply a cream after showering on your skin and use a hydrating day cream for your face. That way you will keep your skin soft and you are ready to defy the cold. Your lips can also receive a bit more care. Lubricate a greasy lip balm to prevent dryness.

COLD HEAD

Never go outside with wet hair during the cold days. Your head will get really cold en it’s no good for your hair! When your head get’s cold your whole body will! Dry your hair with a blow-dryer or let it just dry by itself.

 

I believe i’m ready! Do you have any tips, share them in the comments!

Vegan quinoa with mushrooms and sugar snaps!

This recipe one of our favorites! Quinoa is a good replacement for pasta or rice. You can combine it with almost everything and it’s very easy to make. This time we will show you a recipe with thai vegetables, so you keep on eating your greens ;). All the ingredients all completely vegan. Try it out and let us know what you think! 

 

QUINOA WITH THAI VEGETABLES

The ingredients (for 1 person)

  • 60 grams of quinoa
  • 70 grams of sugar snaps
  • 1 bunch onion
  • 70 grams of mushrooms
  • 1 garlic clove
  • 1 teaspoon of sesame seed
  • 25 grams of mixed nuts
  • 1 tablespoon of soy sauce

Method of preparation

  1. Prepare the quinoa as indicated on the package.
  2. Cook the sugar snaps in 3-5 minutes.
  3. Cut the bunch onion, mushrooms and garlic clove to the appropriate size.
  4. Heat some baking spray in a pan and fry the vegetables with some herbs of your choice.
  5. Add, if the vegetables are warm, the cooked sugar snaps and soy sauce.
  6. Divide the quinoa and the content of the pan an a plate and add the nuts and sesame seeds.

Nutritional values for 1 person: 

500 calories / 53 grams of carbs / 21 grams of protein / 23 grams of fat

What do you think of this recipe? Easy to make, right?! Do you often eat quinoa, and what are the best recipes? Let us know in the comments or social media! 🙂

5 tips to make your first visit at the gym less awkward

The first time in the gym is always weird. How do all the devices work? Is someone looking at me?! Very intimidating, we know ;). Right now it doesn’t matter to me anymore, as long as I can kill my workout! That’s why I decided to share my tips and tricks.

1. FIND YOUR SPORT BUDDY

Do you have a friend who already goes to the gym? Ask if you can come with her. She will probably won’t mind. Besides that, it will be more fun if you have a friend with you!

2. DARE TO ASK

Do you see someone at a fitness machine and do you have no idea how it works? Just ask him or her! Most of the people in the gym would love to help you!

3. TAKE AN INTRODUCTION

Many gyms have an introductionlesson. You will look at your goals with a trainer and which workouts will work for you. It will be very nice to know what fits you. Ask your gym what kind of opportunities they will have for you.

4. PUT SOME POWERTUNES ON

Look up the best power playlist, one that will give you an energyboost and confidence. Turn on your playlist and you will walk more confident in the gym!

5. TAKE A CLASS

By taking a class you can get to know more new people and you will know for sure that you had a good workout! It’s a win win!

I will know for sure that after taking these steps, you will feel more confident in the gym! And like many things: practice makes perfect! Now go kill that workout girl!

Recipe: Sweet Potato wedges!

We love sweet potatoes! It looks like sweet potatoes are very hard to make, but nothing could be further from the truth! It is sooo easy to make and very delicious! 🙂

INGREDIËNTEN

  • 2 kilos sweet potatoes, peeled
  • a good dash of salt
  • 4 tablespoons of olive oil
  • 1 small tablespoon dried thyme
  • 1 small tablespoon paprika powder
  • 1-2 teaspoon onion powder
  • 1 teaspoon garlic powder

PREPARATION

You cut wedges like this: cut the potatoes lengthwise. After that, you lay the potatoes on the flat slide and you cut them 2-3 times in the length. After that you add the herbs and the oil. Just mix it up, done! Bake the potatoes in 30-45 minutes at 180 degrees. They remain soft, but with a crunchy edge.

 

Two kilos of sweet potatoes are enough for 6 persons! ?

10 things you can do on a sunday for a better week

 Sunday: for some people a lazy day, for the another a day to be active. No matter how you spend your Sunday, there are a number of things you can do that will prepare you well for your week. Apply these tips and you start your Monday a lot better and more organized. Sounds good, right? 

1. GROCERIES

Do you work a lot or do you go to school? Use you sunday to do your groceries. So you know for sure that you can make all your mealpreps and you have enough healthy and tasty things for the rest of the week. And most of the time it’s more quiet on a sunday in the supermarket!

2. TIME TO PREP

Sunday is the best time to make healthy snacks and meals for the upcoming week. Bake a healthy and tasty cake and make a few bowls with lunch and diner. Put it in the fridge or freezer and you can eat healthy for the whole upcoming week!

3. ME TIME

Do you take the time to take good care of yourself? From now on, plan an hour or more every Sunday to take care of yourself. Take a bath or a hot long shower, scrub your skin, apply a mask and paint your nails. You will feel reborn!

4. MAKE A PLAN

Do you have a busy week ahead of you? Take your time to organize your plans. Make a schedule for each day and write everything you have to do. When you have to exercise, what you are going to cook, when you have that important appointment with your colleague. Like that, you know for sure that you have all the time to do all your things. And it also prevents stress!

5. CLEAN YOUR HOUSE

Nobody likes cleaning, right? But how nice is it, if you come home on a Monday and your house is perfectly clean. Make it a habit to clean your house on a sunday. Do your laundry, vacuumclean your house and change your bed sheets.

6. OUTFIT ON POINT

Do you have nothing to wear every morning when you wake up? Use an hour on your Sunday to prepare your clothes for the upcoming week. Another tip: look at the weather forecast to adjust your clothes to the weather! 😉

7. WORKOUT TIME

Do you literally have no time to exercise this week? Now is the perfect timing! You don’t have to leave the house, because you can search for an ”at home workout” on YouTube.

8. QUALITY TIME

Is your pet home alone this upcoming week? Use your Sunday to catch up on lost time! Give your cat or dog some extra attention. They will thank you for that. 🙂

9. MOTIVATE YOURSELF

Compose the ultimate music list with songs that make you feel super powerful, collect the best motivational quotes and set a number of goals you want to achieve this week. Motivation guaranteed!

10. LEARN SOMETHING NEW

Spend your Sunday useful by teaching yourself something new. Join a workshop, do a new sport, listen to a podcast or read a book. You can never have enough knowledge!

 

What do you think? Are you going to rock this week? I know that I will! Let us know what you do on a Sunday in the comments or on social media 🙂

How do you become a morning athlete?

Because of your busy life, you sometimes don’t have any time to exercise in between. So you decide to go in the morning. But when the alarm goes of before 7 o’clock, you tell yourself that you will go tonight. That bed is too good to leave right now. Such a shame, because you save time by exercising in the morning and you get an energy boost. 

1. GO TO BED EARLY

Yes, it’s that simple. When you go to bed earlier than you are used to, getting up early will get easier! When you wake up that early, you are more tired in the evening. Exercising in the morning will give you an energieboost and make you more alert. You can be more productive the whole day. And you can relax earlier ;)!

2. ROUTINE

When you have a routine with waking up early, your body will get used to that and your body will adapt itself. For example, don’t watch seasons of your favorite serie, but just watch 1 or 2 episodes. Exercising in the morning can be good for your routine as well. Decide what you are going to train, so you can jump out of bed in the morning and know exactly what to do!

3. MEET WITH A FRIEND

When you meet with your best friend to go to the gym, you can keep your promise to her. When you have agreed with someone, you are less likely to snooze and to sleep in. By motivating each other, the time will go by really fast. But you have to find that friend who is as motivated as you are. Otherwise you will booth snooze! 😉

4. JOIN THE CHALLENGE ON THE 4TH OF FEBRUARY

Do you want to be more healthy and exercise more? On the 4th of February a new group of Fit Girls will start their fitjourney with our Guides. Together we stay strong and hopefully you can reach your goals! Do you have a Guide? Shop it here! Good luck! 🙂

5. ALARM

If you have trouble coming out of bed in the morning, you can put  your alarm on the other side of the room. You have to get out of bed to turn off the alarm. Still having trouble waking up? Download an alarm app where you have to figure out a puzzle to turn it off.

6. MOTIVATION

Remind yourself of why you want this. What are your goals? How good are you going to feel when you finished your morning workout? Figure out why you want to be fit and healthy. Also a good tip: reward yourself! You can do that by a protein shake when you come back from a workout. Treat yourself!

 

How do you motivate yourself to workout in the morning? Let us know in the comments! 

Creamy mango curry with chicken

We can’t get enough of this one! This creamy mango curry with chicken is one of our favorites from our Guides. Believe me, if you have tasted this you definitaly want more! The recipe is super easy and you don’t have to spend hours in the kitchen. 

INGREDIENTS (ONE PERSON)

  • 75 gram unpolished rice
  • 100 gram chicken fillet in pieces
  • 75 gram yellow pepper
  • 35 gram onion
  • 30 gram dairy spread light
  • 1/2 mango
  • 1 tl coconut oil
  • 1 tl curry spices
  • pepper and salt

METHOD OF PREPARATION

  1. Boil the rice the same way as it’s indicated on the package.
  2. Cut the chicken in pieces. Heat the coconut oil in a pan and fry the chicken with the curry spices.
  3. Add (after a few minutes) the pepper and onion.
  4. Add the vegetables, mango and the dairy spread to the pan with the chicken.
  5. Leave the pan on the heat until the dairy spread has melted.

kcal 392 | carbs 50 | fats 8 | egg whites 39

 

Try this recipe out and let us know what you think! Do you have other recipes that we must try? Tell us in the comments or social media 🙂

6 Delicious toppings for rice cakes

I’m a big fan of rice cakes because they are a healthy alternative to bread. If you find rice cakes taste like cardboard, then I have a few delicious toppings for rice cakes so you can conjure up a delicious snack or lunch. Let’s face it: without toppings, rice cakes are not very tasty. But they do have some very good qualities: gluten free, vegan, one rice cake contains 25 calories, no saturated or trans fats, convenient to carry and inexpensive!

6 Delicious toppings for rice cakes


1. PIZZA RICE CAKE

The good thing about this topping is that if the tomato sauce soaks into the rice cake, it gets a more bread-like structure. Put the rice cake into the oven until the cheese is melted. Add another pizza topping of your choice now!

Traditional Greek dip tzatziki

2. TZATZIKI AND CHICKEN BREAST

This combination ensures that I get a taste of summer that cheers me right up. Yes, that’s what tzatziki makes me think of…even on rainy days.

3. AVOCADO AND SLICED ​​CHICKEN BREAST

This is my absolute favorite! If you like to, you can also add slices of chicken breast. I think this is the best combination out there!

 

4. MOZZARELLA, PESTO, TOMATO & BASIL

This divine Italian flavour tastes good served with anything, including a rice cake! Indulge your taste buds with this combo.

5. PEANUT BUTTER OR ALMOND BUTTER WITH BANANA OR STRAWBERRY AND CHIA.

Had a bad day? Fortunately for you, there is nothing that peanut butter and spoon can’t resolve. Add some banana or strawberry, and you have a delicious treat!

6. COTTAGE CHEESE WITH SALMON AND AVOCADO

You can create so many snacks and sides with cottage cheese! Try this combination with smoked salmon and avocado, it is so incredibly delicious.

And those are my favourite toppings for rice cakes! I try to eat as well as possible every day with the most simple ingredients … and sometimes luxurious ingredients. Do you have any tasty tips for me? Then go ahead and write them in a comment below! 

Best Pre-Workout Food

Now we know what to eat post workout, pre-workout food can’t be left forgotten! The right pre-workout food is just as important as post-workout food, maybe even more.

A lot of people think that exercising on an empty stomach is a good idea to burn more fat. In reality, your body will just use whatever energy there is available and this might not be fat but muscle. Another side effect of exercising on an empty stomach is that you might not have the energy for that killer workout and your exercise will be less effective and less fun.

 

Best Pre-Workout Food

About 1-2 hours before your workout, carbs are your BFF. The best is to have a mix of complex (like whole wheat products) and simple ones (like fruit) so that the release of energy during your workout is slow and steady throughout your routine. So if you are up for a great workout, try one of these pre-workout foods:

  • A granola bar
  • A slice of whole wheat toast with half a banana and cinnamon
  • Apple wedges with almond butter
  • Lisa’s banana muffins
  • A few whole wheat, or flax crackers
  • Greek yoghurt with trail mix or granola
  • 1/2 cup of oatmeal with some raisins or banana slices

For about 15 to 30 minutes before your workout it is important that the food is easy to digest. This way you won’t have to work out with a full stomach but you won’t be hungry either. These foods will provide you some energy quickly:

  • Fruit juice or smoothie
  • Banana, apple, or any other piece of fruit

So enjoy your snack and own that workout!