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

Healthy raspberry oatmeal muffins

These tasty, healthy raspberry oatmeal muffins are a hit! They are super healthy and full of those good nutrients that you need. Fit Girls Laura, Yola and Aranka got to taste them during one of our shoots, and they were gone in the shortest time, haha!

I hope that you also find these tasty! You can even store them up in your fridge for up to 5 days or freeze them, and remove them from the freezer the night before so you can enjoy them the next day. I love to take muffins with me as an afternoon snack, but these are also even good to take to parties and share!

Ingredients (for about 12 muffins)

  • 8 tablespoons oatmeal
  • 1 scoop vanilla whey
  • 4 tablespoons grated coconut
  • 2 tablespoons stevia powder
  • 0.5 tablespoons baking powder
  • 3 eggs
  • 3 egg whites
  • A glass of milk (+/- 300 cc)
  • 3 banananas
  • 150 gram frozen raspberries
  • Topping (optional): more raspberries, oatmeal flakes


1. Preheat your oven to 200 degrees C.

2. Mix all the ingredients for 1-2 minutes.

3. Divide the mixture equally into the muffin tins and add extra raspberries and oatmeal, if you’d like.

4. Place the muffins in the oven for about 20 minutes.

That’s it! It looks like it’s a ton of ingredients, but the recipe is super easy. I hope that you all are going to try baking these muffins one time! Follow me on Instagram (@fitgirlroos) for more recipes and fitspiration. If you make the muffins, then tag me on Instagram. I really appreciate seeing your twists on the recipes and finding out what you thought of them!

5 exercises a runner can’t do without

Are you a runner? Then you probably know that you’re at risk of getting injuries in your ankles, shins, knees or hips. Getting the right running shoes can prevent a lot of complaints, as well as building up your training schedule and taking your rest days. Last but not least: if you implement strength exercises in your training, chances are less that you’ll get injured! Today, I’ll share 5 of my favorite runner’s exercises with you. All you need is your bodyweight and a bench. This makes them the perfect exercises to implement in your running laps. Let’s go!

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1. Step ups (10 x left, 10 x right)

Place your foot on the bench and step up. Straighten your body completely at the top, then carefully step down.

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Green Hulk Soup

Today, I’d like to share my Green Hulk soup recipe with you all. It’s a super easy and tasty soup, full of vitamins, fiber and flavor. It is so  delicious that people will think you spent a century in the kitchen  cooking it. But psssst, don’t let them know: this soup can be made from scratch in 15 minutes.

Necessary kitchen appliances

Ingredients (4-6 portions)

  • 400 grams fresh spinach
  • 200 grams fresh green peas
  • 1 liter bouillon of your choice (I love the chicken bouillon)
  • 2 spring onions, chopped
  • 1 clove of garlic, cut
  • 1 tablespoon of oil (for example, coconut oil)
  • 100 ml (unsweetened) almond milk
  • a handful of fresh parsley
  • Optional: a mixture of nuts and seeds, and extra spring onion to garnish

Preparation Instructions

  1. Cook the spring onion in the oil for 3 minutes. Add the garlic and cook for a short while.
  2. Add the peas and the bouillon. Cook on low for 12 minutes, until the peas are soft.
  3. Add all the spinach (in portions), the parsley, and lastly, the almond milk.
  4. Use your blender or hand blender to mix everything together.

Extra tip

  1. Garnish the soup with extra parsley, seeds, and/or nuts. This makes it look really good, and gives some extra nutritional value to the soup!

It is so easy to get this soup ready for your dinner table. Will you try it out? Don’t forget to share your picture via Instagram and tag me,(@fitgirlroos), I’d really enjoy that!


12 tips for healthy night shifts

Hi girls! Do you work night shifts? You’ll probably know just how killer those can be on your well-being. You’re battling a chronic jetlag, and exercising can be very challenging to fit in your schedule. Night shifts are proven to be a bad influence on your health, did you know that? So let’s help each other! I will share my best 12 tips for health night shifts and please share yours in the comment section! 

  1. The day before my first night shift, I like to take it really easy. I sleep in until late and plan a powernap between 6PM and 9PM to recharge.
  2. I’ll make sure my fridge is fully stocked. There’s nothing more frustrating, than a blurry sleep-deprived visit to the grocery store after a night of work.
  3. Sleeping during the day can be a challenge: make sure you have a sleeping mask, a dark room and earplugs ready.
  4. Drink lots of water! Bring a big bottle to work. You’ll probably drink less at home (since you’ll be sleeping), so make sure to compensate at work.
  5. Plan something fun: spending all your evenings (after waking up) on the couch watching Netflix, will bore you to death. Break your social isolation by planning a dinner at your friend’s or parents’ house. Extra advantages: no cooking and no dish washing!
  6. Double your fruit and vegetable intake. Take veggie snacks and fruit to work!
  7. Bring a LOT of healthy food to work on your first night. This way, you’ll always have something to choose from.
  8. Do NOT make a habit of eating sugary things during your night shift. Your concentration level and alertness will totally go down the drain. Also, it’s a tough habit to get rid of once learned.
  9. My top tips for a jet lag after your shifts are: 1. Sunlight, 2. Walking. 3. Having people around you. 4. Wind (wind will keep you awake!). Combine those elements and plan a walk on the beach, it’s absolutely the best!
  10. Exercising is perfectly okay, but take it easy. You will probably notice a difference in strength and endurance. Don’t max out! I always get a bit dizzy or nauseous while doing strength training, but I love an easy run outside.
  11. Have fun! There’s always room for a bit of fun during your night. Put on your favorite dance track and do a little dance. Or play a prank on one of your colleagues. It makes all the difference during your shift!
  12. Try to keep moving during your work. I always try to take the stairs during my night shifts, even though I usually dread it. A little extra blood flow will do wonders if your energy level is low!

These are my tips! I’m so curious to hear how you manage your night shifts. Is it anything like my ritual? Or do you have a totally different approach?




Why you should try jumping rope

Hi Fit Girls! Have you tried jumping rope? If you’re anything like me, you’ve probably done this a LOT when you were a little girl. In summertime, I would often practice jumping rope with my girlfriends. Going super fast, trying tricks and having a BLAST! Recently I’ve picked it up again and in this blog I’ll tell you why you should try jumping rope: a fun and effective power cardio workout!

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These are the reasons to try jumping rope:

1. Cardio blast

Jumping rope burns up to 1000 calories an hour, making it a highly effective way to improve your cardiovascular capacity! Okay, now I totally understand why supermodels bring their jumping rope everywhere they go! You could use a jumping rope in between fitness exercises to keep your heart rate up, create a high intensity jumping schedule, or replace your regular cardio activity with steady state jumping rope.

2. Core stability & coordination

Compared to regular cardio machines in the gym, jumping rope is a natural and free way of moving. When jumping, you’re using your calves, quadriceps, hamstrings, glutes and your core. Also, you’re constantly swinging the rope from your wrists and elbows. To keep the rope going, your body constantly engages your core muscles.  Do you see where I’m getting at? It’s a total body workout! As you practice more, you’ll get better at coordinating the jumping.

3. Having FUN!

Seriously, jumping rope feels like being a kid again. Especially when jumping with your BFFF, you’ll have a BLAST! I love practicing jumping tricks. It will feel like playing, not training, to try new moves or improving your jumping records.

4. Easy peasy

nike jumping ropeWell… the jumping part isn’t so easy after a few minutes.. BUT! Having your own jumping rope is awesome! You always have a workout wherever you go. Take your rope with you when you go to the gym, to the park or even on vacation. Not really feeling to go to the gym? No worries! Put on your gym shoes and take your rope outside. You’ll be jumping within one minute. Easy peasy, right?



I own this Nike Speed Rope 2.0. It’s adjustable in length and has a super flashy look. Get yours now!


Get jumping! Use my guide to become a jumping rope master!

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Easy jumping:
Start by jumping without a rope. Keep your elbows close and twist your wrists as if you are spinning a rope. Try to find a nice rythm you can keep up with for multiple minutes.

Side rope: Get your jumping rope (which should be at the correct length: both ends should come to your chest): and hold both ends in one hand. Swing the rope and jump everytime the rope hits the floor. Work on your coordination by doing this alternately with your left and right hand

Basic jump: Get to the real jump roping! To get a good cardio blast, make small and fast jumps without a ‘hop’ in between. Make sure to contract your abs and keep your chest up. Can you do 100 reps in one go? What’s your time on 1000 reps? Give it a try!

Double unders: These are tough, so you’ll definitely need to practice these. A double under is when you jump extra high and let the rope pass onder your feet twice. Use your wrists to accelerate the rope and make sure you land softly on the balls of your feet. Start by doing a solitary double under now and then in your set. When you get better, try to do you multiple double unders!

Cross jump: Cross your arms just before you jump and quickly bring your arms back. These are fun to do, but they also engage your chest, biceps and triceps to get those killer toned arms. You could also try cross double unders to spice things up

Running jumps: Hop from foot to foot, as if you’re running. This requires some extra coordination and is a fantastic way to train your calves. Want more? Pick up your knees as high as you can!

Mix it up: Mix up all these moves to get going! It’s also super fun to create a choreography with a friend and try to go the exact same speed.

What’s your favorite jumping exercise? I’m curious! Comment below or follow me on Instagram for more fitness inspiration 🙂

x Roos

Sweet Green Tea Berry Pudding

Fall has officially arrived and it is getting super COLD outside! We need to treat our bodies well to help our immune system fight viruses, and to fuel our bodies with energy. I created a recipe for #FITGIRLCODE with lots of vitamins and nutrients to give you the energy you need. This sweet green tea berry pudding is super easy and yummy! It tastes like summer, but has the health benefits we need during winter time. 

You’ve probably heard of the health benefits of green tea. It’s packed with flavonoids, which are thought to help prevent cardiovascular disease and even certain cancers, because of their anti-oxidative function. Combined with the berries, full of vitamin C and more anti-oxidants, your body is off to a great start.



These are the ingredients:

4 green tea bags

200ml hot boiled water

200ml Greek yoghurt 0% fat

4 tbs stevia powder

4 gelatine leaves or agar agar

200 mg of your favorite berries (frozen or fresh: I used frozen raspberries and blackberries)


Step 1: Prepping:

  1. Soak the gelatine leaves in cold water for 5 minutes
  2. Soak the green tea bags in 200 ml boiled water for 5 minutes (make a very strong tea!)
  3. Cook the berries slowly in a small cooking pan for 5 minutes. Mash them up into a puree. Optional: use a mixer for a smooth puree

Step 2: Assembling:

  1. Squeeze out gelatine leaves. Mix with stevia and hot green tea
  2. Add the berries. Let this mixture cool off for a minute. Slowly add yogurt and mix well.
  3. Divide into cups or fancy glasses. Cool overnight.
  4. Optional: top them with pretty pieces of fruit, your favorite mixed nuts or some extra yoghurt to make them extra pretty!


That’s it! Its such an easy and healthy recipe. These puddings are great for dessert or snack. Are you gonna try them?

SOS: Handcare for CrossFit babes

It’s one of the biggest Fit Girl problems: painful, raw hands! Girls who do weight-lifting or CrossFit are especially likely to fall victim to this. Working on your hard body is something you love to do, but ehm, preferably without getting hands like these. We want a hard body with soft hands, right? Today I’m sharing my tips. SOS: Hand care for CrossFit babes!


Ok, a little bit of callus is nice. Seriously. You have more grip, don’t get blisters as easily and you have more squeeze power. A lot of calluses however, can be ugly, raw and tear off. The latter is something you especially want to avoid! If you take care of your hands daily, you will notice instant changes. Eventually you want to have a thin, soft layer of calluses on your hands, without loose or really thick skin.

Daily hand care

  • Use a pumice stone every day after showering. Scour gently (because your skin is soft!) across the upper layer of both palms. Focus on the hard little ‘knots’ that are right under your fingers – and make these flatter.
  • Afterwards, scrub your hands with a rough scrub. You can make this yourself by mixing sugar with coconut oil and perhaps even some grated lemon. By doing this, you eliminate loose skin and will result in soft hands.
  • Then, moisturize in your hands with a thick cream. I like Lemony Flutter (brand: Lush), which is full of natural oils. Especially lather up your hands very well before going to bed so there is a lot to get soaked up while you sleep.

First aid for tears

During training it’s tempting to use a lot of magnesium powder for extra grip. Don’t do this! Only use a little bit. A lot of powder creates a lot of friction on your palms, and that leads to higher risk of tearing any calluses. Ouch!

You are also more at risk of tearing off calluses while lifting heavy weights, (deadlifts) or hanging (pull-ups, toe-to-bar). Do you already have broken skin and torn calluses?  This is what I like to do in that case:

  • Disinfect: I like to soak my hands in a soda bath (warm water with a tablespoon of soda powder). After a couple of minutes everything is clean, and any loose skin is soaked off.
  • Amputate (haha): After soaking my hands, I cut away all the loose skin that’s left with (clean!) scissors. Some people like to leave the skin on, but if you take it off, it dries in sooner.
  • Let it dry: I give nature some time to heal the open skin and let the edges dry up. I often work out in the evening, so the next morning all edges are dried out.
  • Hydrate: After letting it all dry, I start hydrating again. I carry around the Lemony Flutter cream all of the time to moisturize raw edges. Take some time for this every 1 to 2 hours. Important: don’t put cream in an open wound.
  • When the wound has dried up completely, it will quickly create a small layer of callus again. When that has happened, you can start trimming the edges again with your pumice (see daily hand care above), so you can create a smooth surface again.

That’s it! It seems like a lot of work, but it takes me about 1 minute every day to take care of my hands. I think daily care saves you a lot of trouble. Did you think this article was helpful? Or do you have any good tips? Let me know!




Roos’ 6-weeks push up schedule

At #FITGIRLCODE we get a lot of questions about push ups! A lot of girls struggle to go from half push ups (on your knees) to full push ups. That’s not very strange! Because full push ups are suddenly a lot harder! So the question is: how do you get off your knees? I made a schedule in which you will strongly improve your push up strength. You train 3 times a week, about 10 minutes a day. Are you joining?

Roos’ 6-weeks push up schedule

  1. This schedule is meant for girls who can already do good push ups on their knees. It’s a standardized schedule, so you need to/can adjust it if you notice that you have a different level. Is it way too easy? Skip a week ahead. Is it way too heavy? No worries, just take a step back and repeat an easier week.
  2. You train 3 times a week: on Monday/Wednesday/Saturday OR Tuesday/Thursday/Sunday. No excuses!
  3. The exercises are meant to be really heavy! That’s how you quickly build new muscle strength. So go deep and give it everything you’ve got!
  4. For push ups you need: strength in the chest, strength in your triceps, and power in your core. That’s why the exercises are: (adjusted) push ups, tricep dips and the plank!
  5. Make all repetitions extra slow and go deep, this is the key to success. Don’t cheat!
  6. Take about 45 seconds of rest between every set.

Good luck! Leave me a message if you join so we can support each other! You can also do that on my Instagram: @fitgirlroos

Week 1  (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 8 wall push ups  |  5 high box push ups  |  5 high box push ups  |  8 wall push ups

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Week 2 (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 5 sets of 5 high box push ups

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Week 3 (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 8 high box push ups  |  5 low box push ups  |  5 low box push ups  |  8 high box push ups

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Week 4 (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 5 sets of 5 low box push ups

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Week 5 (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 5 sets of 5 low box push ups, with 1 second hold when you’re to the ground

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Week 6 (Mon/Wed/Sat OR Tues/Thurs/Sun)

CHEST: 8 low box push ups  |  as many repetitions as possible of full push ups (2 x)

TRICEPS: 3 sets of 10 triceps dips

CORE: 2 sets of 1 minute plank

Below are all exercises explained in pictures.

It’s very important to tighten your abdominal muscles when you’re doing the push ups. Make sure you don’t have a hollow back and your bottoms are up in the air! Are you having difficulties doing that? It can help to actively turn your hips forward. The height of your box doesn’t matter, it can be a bit higher or lower. You can even use a little bench or step. Even the stairs or the edge of your band would work!

Wall push up




High box push up



Low box push up

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Triceps dip





Good luck and have fun! I’m sure you’ll notice a lot of progress in the coming weeks! Let me know how you’re doing in the comments or on Instagram (@fitgirlroos)

How to make fancy mango slices in 60 seconds

Hi girls! Mango is one of my favorite fruits, I absolutely love it. But preparing the mango can be a bit of a pain in the ass. Everybody knows the standard way of cutting a mango into cubes, right? But have you tried cutting it in fancy slices? It looks beautiful and the slices are perfect to use in all your savory and sweet dishes. I’ll show to how to make fancy mango slices in 60 seconds.

Let me show you how!



Start by peeling the mango. Using a peeling tool to make your life easy peasy.



Using a sharp knife, cut off both sides of the mango. Stay as close to the pit as possible. Afterwards, cut off any excess flesh and set aside.



Lay the mango flat in your working surface. Make very narrow vertical cuts. If you want to end with a leaf pattern, make sure to leave half an inch, so the slices will stay together.



Let the magic happen: push all the leaves to one side, and flatten your mango. A gorgeous leaf pattern will appear!

That’s it! It is so easy, yet your mango will look very impressive. Please tag me on Instagram (@fitgirlroos) if you tried this technique! I would love to see your creations 🙂 






Report: Nike We Run Amsterdam: My first 10K!

We waited forever for it. We talked about it so many times with our BFFF’s. We trained our butts off (or at least, most of us did) for it. We contemplated our outfits. We doubted if we could even make it.

But then.

It was time.

Nike We Run Amsterdam!! One of the biggest and funnest women 10K races of the year! Whoop whoop!

Entering the race

On May 16th 2015, the #FITGIRLCODE crew met in Amsterdam to run 10 kilometers through the centre of Amsterdam. The event was hosted by Nike at the Olympic Stadium. For me (as a non-runner) it was my very first race, so I’d like to share my running story with you.

Entering the stadium, we were welcomed by Nike people, who hooked us up with a wristband and showed us the locker room. We changed into our match gear, and walked around in the stadium. Wow! I’ve never seen so many fit girls in my life! I believe there were over 6.000 girls running that night.


Of course, no sports event is complete without the obligatory shoe selfie

When it was time to race, we anxiously waited in line. Pumped up by heavy disco beats, everybody was psyched to start! I couldn’t wait! BOOM! The start sign! We got to start in the very first starting group. A lot of girls were sprinting away. Damn, these girls are fast and furious..!

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Event report: Training with Vita Coco @ Sixforty

Hi ladies, how are you today? Last week, me and some other #FITGIRLCODE crew members decided to sign up for a super fun training event with Vita Coco (you know, those healthy and delicious coconut water drinks!). We did a tough workout at the brand new Sixforty gym. We had a blast!

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Up: Fit Girl Stephanie attacking Anna, while I (Roos) try to flex my baby biceps.
Down: Fit Girl Safira looking flawless as ever <3


IMG_9646We met each other at the Sixforty gym in Rotterdam, the Netherlands. This gym just moved to a brand new location. Everything looks super fresh and shiny! For me, this wasn’t the first time at Sixforty. Since two months, I own a gym card here, and I’ve fallen in love with the type of explosive, tough and diverse workout! Did you know there’s actually a couple of the Fit Girls training at Sixforty? Fit Girl Anna and Stephanie are two of the oldest members! It’s a definite must try if you’re looking for a new fitness experience!


We all got some yummy Vita Coco coconut waters to keep ourselves hydrated. Time to get started! Trainer Georgios showed us the workout.  This looks pretty easy, right? Well be warned.. sometimes the easiest looking workouts are the toughest!


After a heavy warming up (seriously, we were dripping in sweat, haha!), we spent 10 minutes on skill training. Personally I love training skills. I always feel like a little kid, when learning something new. It’s fun and it kinda tickles my brain, if you know what I mean! Today? Front squats! We practiced with a broomstick, before taking on the real weights.
PS: look at Fit Girl Anna’s squat booty! Whoop whoop!


Okay let’s rock the WOD (Workout Of the Day)! Two sets of six minutes insane madness! It might not seem like much, but OMG we went on full 100% beast mode! Haha 😉

Some pics to give you a glimpse of the training:









We had a BLAST! Working our asses of, meeting other cool girls with interest in sports, sipping’ on coconut water and playing around in Sixforty, one of the hottest (and best!) gyms in Rotterdam.


A little tip from us at #FITGIRLCODE: We really liked mixing the coconut water with water in a 1:1 solution for some extra hydration. Our own bottle #FITGIRLCODE is practically perfect for it!

I hope you liked reading this event report. Next up? The We Run Amsterdam race, hosted by Nike! We’ll be joining with a big group of Fit Girls, so we’d hope to see you there!



To do: Vondelgym Workout!

Last month, Aranka and I were invited to a fitness event hosted by Women’s Health NL for a CrossFit workout. The place to be? The hottest newest gym in Amsterdam: the Vondelgym, with super hot guy Mr. Arie Boomsma. This Dutch TV-presentor is known for his sensitive TV-shows, but he is also a true fitness fanatic and started his own dream gym!


Oh myyyy..! This picture is just the warm up: is your heart racing already? 😉

I wanted to share the workout with you, because it was super challenging and fun!  We did a CrossFit workout, using our bodyweight and a weight plate for the exercises. You can easily use a kettlebell or heavy dumbbell as a substitute. All you need is a shuffled deck of cards. Each card represents an exercise. You turn over the cards one at a time, and go through the entire deck, as soon as possible!


Diamond  =  Triple Jump
Hearts  =  Push Up
Clubs  =  Butterfly Sit Up
Spades  =  Shoulder Press

1 to 10  =  1 to 10 repetitions
Jack  =  12 repetitions
Queen  =  14 repetitions
King  =  16 repetitions
Ace  =  20 repetitions

JOKER = 20 burpees!

For example: a 4 of hearts would imply doing four push ups. A Queen of Spades: 14 shoulder presses!


Go to the next pages for the exercises

Diamonds = Triple Jump. Jump into a lunge position. Jump and switch legs mid-air, landing in another lunge. Jump – and this time, land in a squat position. This is one rep.







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How I almost got a sixpack for my birthday

Hi girls! Four months ago, I set a goal for myself: I wanted a sixpack for my 30th birthday. And today is my birthday: Hip hip, hooray! I’ll share my journey on how I almost succeeded on my way to get some more ab definition. Let me tell you how I got as far as I am now. Hopefully you will learn some tips and tricks from my journey: the road to a sixpack! 

Okay, so, why a sixpack? It might sound like a superficial goal: of course a sixpack looks great, but what other purpose does it have? Well, I’ll tell you. To me, a sixpack is the ultimate proof of fitness. You’ll have to train hard, but also keep a close eye on your nutrition. And you’ll have to be patient. Very. Very. Patient. For those who have never met me: I’m a super impatient girl! I cannot sit still for a minute, haha. So sticking to a fitness and food regime for a long term goal, was the best thing I could commit to. No quick fixes! This goal will take me months to reach! And I was up for a good challenge.

So when I started blogging for #FITGIRLCODE, I was looking for a long term goal. A sixpack it was! I started using the hashtag #sixpackbefore30 on my Instagram account (@fitgirlroos), because I would turn 30 in April. It was my goal to be the strongest, happiest and fittest version of myself at the age of 30. With some good abs, preferably!


One of my Instagram pictures: My weight hasn’t changed much! But my abs have changed! This is why you shouldn’t trust your scale 😉

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5 steps to perfect protein pancakes

Hi guys! Today I’ll share my favorite protein pancake recipe. These pancakes are perfect as breakfast, but I also love to take them with me on the road. This guide shows you my 5 steps to create perfect protein pancakes. With these tips, you’ll never fail!

Step 1: Ingredients (2 portions)

  • 4 tbs ultra fine oats
  • 1 scoop vanilla or chocolate whey (I always use Smart Protein from Body&Fit Shop)
  • 1 tsp baking powder
  • 2 eggs
  • 2 eggwhites
  • 150ml milk of your choice

Step 2: Preperation

Mix all the ingredients with a handheld mixer or kitchen machine. Let the mixture set for 1 minute. The mixture should be thick like a custard. Add more milk if you have to!

Step 3: Baking spray

This step is important! Spray your pan with baking spray (I use this olive oil spray) to prevent your pancakes from sticking to the pan! Make 3 small pancakes in your pan on medium heat. Don’t use high heat, as your pancakes will burn too easily. Flip carefully with a spatula.

Step 4: Decorate

Time to let your inner Martha Stewart shine! I like to top my pancakes with peanutbutter, or yogurt and fruit. Create a little piece of art and your pancake will taste even better 😉
Feeling like a treat? Try using some chocolate shavings, sprinkles, or raspberry jam.

Step 5: Enjoy!

But first… don’t forget to take a pretty Instagram picture of your pancakes! Tag @fitgirlcode and @fitgirlroos and we might repost your beautiful pancake creation. Let me know how they turned out!


Follow me on Instagram on @fitgirlroos for more simple protein recipes!




Photo diary of Roos: March 2015

Hi girls, how are you? Today I’m sharing my photo diary of March 2015 with some of the highlights of my personal Instagram. I always love reading other people’s photo diary, so hopefully you’ll enjoy mine!


This Berry Booster Smoothie Bowl (recipe here) tasted amaaaaazing and was ready in 2 minutes! I made this when I just ate an entire chocolate bar and felt like crap. This super smoothie gave me a brand new start of the day, feeling energized and fit!


Pretty workout clothes make you train harder, don’t you agree? At least that is what I tell myself…Haha! This Jogha outfit is one of my favorites. Seriously these loose shorts are brilliant and I wear them all the time 🙂


Sushi salad is such a life hacking dinner idea! It tastes like sushi, it looks great (guests will love it), but it’s ready in 5 minutes. Perfect for lazy or busy Fit Girls. Anna wrote down the recipe here.


I’m not ashamed of my “old” pictures of myself. They remind me of how much I’ve changed. I’ve lost 12 kilo’s, but the biggest difference I’ve made on the inside, finding peace of mind 🙂


Quick smoothie: yogurt / blueberries / oatmeal / coconut water. Yum!


Yessss! I tried to do some clean and jerks with 40 kilo’s and I succeeded! This picture shows my victory face, haha. Sometimes it’s good to try something out of your comfort zone. If you fail, you know your “limit” and have set a new goal. If you succeed, well, you’re one step closer to being a rockstar 😉


Zoodles! Waaaah I love these zucchini noodles! You can make them using a spiralizer. Adding shrimps and tomatosauce is a classic combination at our place 🙂

I hope you enjoyed this quick photo diary with some of the highlights of my Instagram account 🙂 My Instagram feed is always filled with easy recipes, workout pics and simple meal ideas!




Green Hulk Spinach Soup

Today I wanted to share my Green Hulk Spinach Soup. It’s a super easy and delicious soup, packed with vitamins, fibers and flavor. It’s sooo delicious and people will think you spent forever in the kitchen. Don’t tell anyone: this soup is made from scratch in 15 minutes!


– Blender or stick blender
– Soup pan

Ingredients (4-6 portions):

– 400 grams of fresh spinach leaves
– 200 grams of fresh green peas
– 1 liter broth of choice (beef or vegetable are my favorites for this soup)
– 2 spring onions, in small rings
– 1 clove of garlic, squeezed
– 1 tablespoon oil (I used coconut oil)
– 100 ml almond milk (unsweetened!)
– hand of fresh parsley
– Optional for decoration: A mixture of seeds and nuts, plus extra spring onions


Stir fry the spring onions with the oils in a soup pan for 3 minutes. Add the garlic and fry for one more minute. Add the beans and broth. Simmer for 12 minutes on a low heat, until the beans are tender. Add the spinach leaves in small portions, together with the almond milk. Use a (stick) blender to blend everything into a smooth soup.

That’s it!! Decorate your soup with extra parsley and a mixture of seeds and nuts. It will look gorgeous and add extra nutritional value! Please share your Green Hulk Spinach Soup with us on Instagram! Don’t forget to tag me, @fitgirlroos. I always love reposting the pictures of other Fit Girls! 🙂

Hope you enjoy this recipe!
Have a great day,


5 ridiculously embarrassing Fit Girl moments

‘Oh my god…. Did that really just happen?” “Yup! Unfortunately it did happen!” Being a Fit Girl has a lot of advantages: exercising makes us happy, strong and toned. But sometimes, we slip up and make a ridiculously embarrassing blooper! Check out these recent embarrassing Fit Girl moments.

1. You pee a tiny winy bit in your pants while jumping rope (“Thank the fitness gods for dry fit material!”)

2. You try out a new yoga pose and fall flat on your face

3.  You can’t get the clips off your barbell and have to ask for help (“Bye bye, badass reputation!”)

4. You pass a small fart during yoga class (‘” If nobody heard it or smelled it, it didn’t happen!”)

5. When a good friend tells you your leggings are kind of see through, after you’ve been squatting in these leggings for the last 3 months (“Thanks, girl..!”)


We hope we made you laugh for a second with these funny fitness bloopers!  Remember: embarrassing moments are normal! We all have them. Best thing to do, is just to laugh about it and carry on with your awesome workout. And wear dry fit shorts. And have your best fit friend forever (BFFF) test your leggings before squatting. Haha!

Berry Booster Smoothie Bowl

Smoothie bowls are a perfect way to get your healthy dose of vitamins, fibers and protein! This Berry Booster Smoothie Bowl recipe is very simple: all you need is a blender or kitchen machine and 3 minutes! Its super delicious and that deep bright purple color is just gorgeous, right?

Berry Booster Smoothie Bowl

I made this recipe when I was laying on the couch, eating chocolate cookies, wasting my only day off, and feeling pretty wah-wah… I felt so lethargic from the sugar overdose and I wanted to snap out of it!

Best way to get active? Make sure you eat some protein, vitamins and anti-oxidants! After this detox smoothie bowl, I felt SO much more energetic and alive! I even called Fit Girl Anna to set up a Crossfit workout for that night. Yihaa!


100 grams of frozen blueberries

3 big spoons of low-fat (lemon) yoghurt

1 scoop of strawberry whey (or use another fruity flavor… I used this whey perfection)

100 ml of coconut water

Toppings: blueberries, cacao nibs, white almonds

How to prepare your Berry Booster Smoothie Bowl:

Simply blend all ingredients together into a thick frozen smoothie. Add more coconut water untill you like the consistency. Top with blueberries, cacao nibs and white almonds.

Don’t forget to shoot a pretty picture and post it on Instagram!  Tag me (@fitgirlroos), I always love to repost the prettiest pictures! 


Review: Avanca wireless earphones (+ DISCOUNT CODE!)

Don’t you hate it when you’re trapped in the wires of your earphones, during your workout? Argh. I always feel like I’m in a spider web! Thankfully, Avanca International contacted us to test their new wireless earphones. This bluetooth headset is perfect for running or exercising. Let me tell you, I’ve already recommended this headset to all of my friends. I couldn’t do one training without it anymore! I’ll give you a review of the Avanca S1 Headset. And stay tuned! Because we scored a great discount code for you, woohoo!


Starting up

The Avanca S1 Headset is very compact. When you first purchase it, make sure to charge it with the small USB-cable that comes with the kit. I found it super easy to make a Bluetooth connection with my iPhone. I pressed the small button for a couple of seconds and the headset popped up on my iPhone. Once you have made this connection, it will re-connect automatically the next time!


The design is very modern and compact. The headset comes in multiple colours: black, white, blue and orange. I preferred black! The headset is flexible and foldable, which makes it easy to adjust to your headsize (I have a big head, haha!). It comes with a cute little storage bag, to protect it from damage.
When putting the headset on, make sure to check the left and right marks on the product. Once I put the headset on, I didn’t even feel it anymore! It’s very lightweight and comfortable. Yet I could feel it was stable enough for a run.



Okay, let’s do this! Time to take this little baby for a test ride! I’ve tested the headset for a dozen times now: during running, box jumping and even jumping rope. It’s sooo stable, I swear! It will NOT fall or slide of your head. I love the fact that there are no strings attached. This is also a big plus for upper body workouts: your elbows will not get stuck in the wires and you can move freely! Because of the flexibility of the headset, you can fold it around your neck if you want to talk to somebody.


I think the music quality is pretty good! It’s a clear crisp sound. The Bluetooth connection is strong as well: I could walk away from my iPhone for 10 meters and still have great connectivity. I only heared one little glitch in the music (for less then a second), when I unlocked my iPhone. You can adjust the volume of your music with small buttons on the headset. A great trick I learned: press the volume buttons longer, and it will skip a music track! So there’s no need to get your smartphone out. You can also take calls with the small button. But personally, I don’t think you should be answering phonecalls during your killer workout 😉



The Avanca S1 wireless headset is compatible with all Bluetooth devices, such as iPhone, iPod, Samsung Galaxy, HTC, Nokia, and so on. It can be used up to 5 hours of music listening, or 7 hours of calling. Charging the battery is fast (1-2 hours) with the USB-cable. It’s only 17 grams, OMG that’s so light!


Before I tried this headset, I honestly thought “Hmm, cool gadget, but I really don’t need anything like this”. Well, I was wrong, haha! I love love love this headset and I’m definately not going back to my wired headset! These earphones will give you a good music quality, the ability to switch music tracks and change your volume, without touching your phone, and they stay on your head as they should!
Are you curious to try them out? Avanca will give you Fit Girls a huge discount! If you enter fitgirl as a discount code with your order, you will get 20 EUROS discount! That makes this cool gadget only €29.95 instead of €49.95. You can only use this discount at (they only deliver in the Netherlands & Belgium, sorry international Fit Girls!). The discount code will be valid until the end of March, so use it while you still can!