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?  đŸ˜‰ 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! 

4x Healthy Wraps

Us Fit Girls always try to eat as healthy as possible, but when we’re away from home or have a busy week ahead, it isn’t always possible to eat healthy. But that’s where the wraps come in. They’re the ultimate lazy Fit-Girl product and you can’t go wrong with wraps. So here you go: these are 5 super tasty and healthy wraps for a busy week. 

gezonde wraps

SALMON WRAP

I am obsessed with smoked salmon. I used to make salmon sandwiches every day, until one day I thought, why not put it in a wrap? This is exactly what I ended up doing. I made a delicious roll by putting smoked salmon in a healthy whole grain wrap. It is a great meal to make for lunch as well as dinner if you don’t feel like cooking yourself or are simply in a hurry. The seaweed especially adds a freshness to this delicious healthy wrap. Hmm, I’m getting hungry already!

All the ingredients:

  • Whole grain wrap
  • Cream cheese
  • Seaweed
  • Smoked salmon
  • Sesame seed

The method of preparation:

  1. Spread the cream cheese over the wrap.
  2. Add the salmon and seaweed.
  3. Sprinkle some sesame seed upon it and enjoy!

gezonde wraps

WHOLE GRAIN WRAPS WITH HUMMUS, FALAFEL AND AVOCADO

Hummus and avocado are two products that I always have in the house as I am absolutely crazy about them! This wrap contains several simple ingredients and adding the falafel to it transforms it into a filling and healthy meal. Take a look at the recipe and try it yourself!

All the ingredients:

  • Whole grain wrap
  • Hummus
  • Falafel
  • Cucumber
  • Tomatoes
  • Avocado
  • Sesame seed

The method of preparation:

  1. Spread some hummus on the wrap. Add the falafel to it.
  2. Cut the tomatoes, cucumber and avocado in cubes.
  3. Sprinkle some sesame seed on the wrap and bon appetit

gezonde wraps

WALNUT AND CHICKEN WRAP

I have not yet had the chance to try this original recipe from Roos. After coming across it on the blog, my mouth immediately started watering. This is a recipe I will for sure try out this week! Finally, a salad but then put into a wrap. The combination of chicken, walnuts and appel creates the perfect salad-filled wrap you have been searching for this whole time. Who will try this recipe out with me?

All the ingredients:

  • Whole grain wraps
  • Smoked chicken
  • Arugula
  • Apple
  • 2 tablespoons of mayonnaise
  • 2 tablespoons of creme fraiche
  • Hand full walnuts

The method of preparation:

  1. Cut the smoked chicken and apples into strips.
  2. Grind the walnuts.
  3. Put the mayonnaise, creme fraiche, smoked chicken, apple and walnuts in a bowl. Voila, here you have it!
  4. Place all of it on a wrap and put some arugula on it.

gezonde wraps

PROTEIN RICH TOFU AND BEANS WRAP

Fit Girls like us need proteins to develop our muscles to the fullest and this protein rich wrap is the perfect way to get all the necessary proteins you need. I must admit, I was not a huge fan of beans at first, but over the years I have learned to eat them and I am telling you, they are a great contribution to your diet! They are packed with nutrients and make your wrap taste a lot better. Are you not a fan of tofu? Don’t worry, you can easily replace it with any kind of meat, such as chicken or fish.

All the ingredients:

  • Whole grain wraps
  • Tofu
  • Feta cheese
  • Maize
  • Tomatoes
  • Kidney beans
  • Cumin seed
  • Salt & pepper
  • Coconut oil

The method of preparation:

  1. Cut the tomatoes in half.
  2. Let the moisture out of the can maize and kidney beans.
  3. Cut the tofu in small pieces.
  4. Wrap the tofu in paper tissues. Put someone heavy on it, so the moisture can get out of the tofu.
  5. Heat coconut oil in a pan and add cumin seed, salt and pepper.
  6. Bake the tofu pieces for 4 minutes or until crispy. 
  7. Put the tofu on the wrap and add the maize, kidney beans, tomatoes and feta cheese. 

 

gezonde wraps

Enjoy these healthy and super tasty wraps! What’s your favorite wrap recipe? 

Sweet and Salty Recipes e-book is online!

We’ve launched the English version of our Sweet and Salty Recipes e-book. YAY! We are so excited to share this with you. There are 25 savory recipes, 25 sweet recipes and 5 guilty pleasures in the guide. It is easy to make and it is also nice for a party! Don’t forget to enjoy your food! We have a sweet recipe for you, so check it out!

 

How do I make a sweet and salty recipe?

Chocolate fudge bars

Per bar/ kcal 285/ 11 gr carbs/ 23 gr fat/ 9 gr protein

Ingredients

  • 175 gr or 1 cup chocolate (72% cacao)
  • 200 gr peanut butter
  • 2 wholegrain rice cakes

How to make

  1. Heat up the peanut butter in a saucepan that has a good non-stick coating.
  2. Once the peanut butter has melted, add the chocolate. Make sure the chocolate has been chopped into small pieces and then let it melt in the peanut butter. Make sure nothing burns.
  3. Crumble the rice cakes into small pieces and mix them in the saucepan with the rest.
  4. Pour the mixture into a square mold that’s covered in parchment paper. After 1,5 hours in the fridge, cut the square into 8 bars.
  5. Let the bars rest in the fridge for at least 3 hours.

 

Do you want to see more sweet or savory recipes? You can order the Sweet and Salty Recipes e-book here! The recipes are super easy to make and because it is an e-book, you have it always with you on your phone of laptop. For more information about the e-book, click here!

 

6 x the tastiest banana bread recipes

The last couple of weeks, I have developed a healthy addiction to bananabread. It’s not only super tasty, but also fast and easy to make. You can eat it for breakfast or as a snack. I went looking for the best recipes and I’m sure that after reading this article, you are going to want make these right away! 🙂

bananenbrood

Source: Lekker en Simpel

Sugar free Bananabread

Ingredients

  • 3 bananas
  • 3 eggs
  • 150 gram almond flour
  • 3 teaspoon baking soda

Optional

  • 50 gram blueberries

Preperation

  1. Preheat the oven at 175 degrees Celsius.
  2. Mix the eggs with a pinch of salt. Grade the bananas in a bowl and add the eggs together with the almond flout and baking soda.
  3. Mix is all together and add the blueberries (if wanted)
  4. Put the batter in a baking form and put it in the oven for 45 minutes.

This recipe is from our Fitgirlcode Guide. In this guide you will find recipes for breakfast, lunch, dinner and snacks. A 8-week food program, shoppinglists, a workout schedule and minfulness exercises. Believe us, this guide will help you get and stay fit.

Bananenbrood

Source: Healthyfoodlove

Bananabread with carrot and apple

Ingredients

  • 2 bananas
  • 75 gram oatmeal
  • 75 gram almond flour
  • 2 teaspoon baking soda
  • 1 teaspoon cookie herbs
  • 1 egg
  • Pinch of salt
  • 60 ml (plant based) milk
  • 3 el linseed
  • 1 small apple
  • 1/3 carrot
  • 3 Medjoul dates
  • 3 tablespoon agave sirup

Preperation

Click here for the whole recipe

  1. Preheat the oven at 175 degrees celsius
  2. Mix the flour, baking soda, herbs and salt
  3. Grade the bananas and mix with the egg, agave sirup, linseed and milk
  4. Add the carrot, apple and dates in small pieces
  5. Add this to the flour and mix it all together
  6. Put the batter in the baking form and put it in the oven for 45 minutes

 

bananenbrood

Source: Rens Kroes

Chill banana bread

Ingredients

  • 3 bananas
  • 3 eggs
  • 1 teaspoon coconut oil
  • 50 gram Medjoul dates
  • 150 gram spelt flour
  • 2 tablespoon grated coconut
  • 2 teaspoon baking soda
  • 2 tablespoon pumpkinseeds
  • 1 tablespoon sunflowerseeds
  • 1 teaspoon seasalt
  • Big handful walnuts

Preperation

Find the recipe here.

  1. Preheat the oven at 180 degrees Celsius
  2. Mix 2 bananas, dates, eggs and spelt flour in a blender
  3. Put it in a bowl and add the coconut, baking soda, seeds, walnuts and salt.
  4. Cut the banana in small pieces and add this to the mix
  5. Put the batter in a baking form and put it in the oven for 45-50 minutes

 

 

bananenbrood

Source: Lekker en Simpel

Banana bread with spiced biscuit

Ingredients

  • 3 bananas
  • 100 gram sugar
  • 200 gram flour
  • 2 eggs
  • 100 ml semi-skimmed milk
  • Baking soda
  • 2 teaspoon cinnamon
  • 2 teaspoon honey
  • 3 teaspoon cookie herbs
  • 50 gram shaved almonds

Preperation

Find the recipe here.

  1. Preheat the oven at 180 degrees Celsius
  2. Grade the bananas and add the eggs, sugar, milk and honey
  3. Mix this with the flour, baking soda, cinnamon and cookie herbs
  4. Add the almonds and put it in a baking form
  5. Put the batter in the oven for 40 minutes

 

bananenbrood

Sourxe: Beginspiration

Bananabread with chocolate and walnuts

Ingredients

  • 4 bananas
  • 50 ml (plant based) milk
  • 6 tablespoon coconutoil
  • 250 gram flour
  • 2 teaspoon vanilla extract
  • 4 tablespoon coconut sugar
  • 2 teaspoon baking soda
  • Pinch of salt
  • 100 gram walnuts
  • 100 gram pure chocolate

Preperation

Find the recipe here

  1. Preheat the oven at 180 degrees Celsius
  2. Put the bananas, milk, coconut oil and vanilla in a blender
  3. Mix this with the flour, sugar, baking soda and salt.
  4. Add the walnuts and chocolate in small pieces
  5. Put the batter in the oven for 35-40 minutes

 

bananenbrood

Source: Lekker en Simpel

Chocolate-banana bread

Ingredients

  • 3 bananas
  • 3 eggs
  • 100 gram flour
  • 60 gram oatmeal
  • 2 teaspoon cacao
  • Shaved almond

Preperation

Find the recipe here

  1. Preheat the oven at 180 degrees Celsius
  2. Grade the bananas and add the eggs, flour, cacao and oatmeal
  3. Put the batter in the oven for 45-50 minutes

 

Can you choose between these recipes? Because we can’t..

These are the 5 best vegetarian wraps

It’s a wrap! I think wraps are the favourite meal of many Fit Girls. At Fitgirlcode HQ they are regularly on the menu to replace the standard sandwich, but we also love them in the evening with a nice, warm filling. I do not eat meat or fish, so I went looking for tastiest vegetarian wraps! With lots of vegetables, tasty sauces, humus or cheese. These 5 recipes made it to the top 5 of my findings… And at the end you’ll also find a tip to start your vegetarian lifestyle.

vegetarische wraps

Source: Foodie Crush

Humus Veggie Wrap

Ingredients: 

  • 1 wrap
  • 1/3 cup humus
  • 2 pieces of cucumber
  • a handful of spinach
  • tomato
  • 1/4 avocado
  • alfalfa and other sprout vegetables

Find the recipe here!

 

vegetarische wraps

Source: Diet Hood

Creamy spinach and feta wrap

Ingredients: 

  • 115 grams cream cheese light
  • 3 tablespoons olive oil
  • 1 small onion
  • 1 bell pepper
  • salt and pepper
  • 1 piece of garlic
  • 200 grams spinach
  • 2 spring onions
  • 1/4 cup Parmezan cheese
  • 1/3 cup feta
  • 6 tot 8 tortillas

Find the recipe here.

vegetarische wraps

Source: Rachel cooks

Vega wrap with provolone and humus

Ingredients: 

  • 1 wrap with spinach
  • 2 tablespoons humus with red bell pepper
  • 2 pieces provolone cheese
  • 1 small carrot
  • 1 small cucumber
  • 1 radish
  • 1/2 cup spinach

Here is how to make these wraps.

 

vegetarische wraps

Source: Domestic Gothess

Wrap with grilled vegetables and harissa haloumi

Ingredients: 

  • 250 grams haloumi
  • 2 1/2 tablespoon harissa
  • 1 zucchini
  • 1 red bell pepper
  • 1 onion
  • 250 grams mushrooms
  • 4 wraps, pitas or flat breads
  • humus
  • lettuce
  • salt and pepper
  • 1 teaspoon smoked pepper
  • 1 1/2 teaspoon olive oil

For the recipe (and how to make sweet potato wedges and yoghurt sauce) go to this website.

 

vegetarische wraps

Source: Beauty Bites

Lentil wraps

Ingredients: 

  • 1 cup green or red lentils
  • 1 cucumber
  • 1/2 cup arugula
  • 1/2 avocado
  • 5 olives
  • 2 tomatoes
  • 2 onions
  • 2 pieces of garlic
  • fresh basil, dill, coriander and parsley
  • salt and pepper
  • 1/2 cup yoghurt
  • 6 tortillas
  • olive oil

Find the recipe here

SHOP DE VEGETARISCHE FITGIRLCODE GUIDE

Want go all the way vegetarian? Get your Vegetarian Fitgirlcode guide today, and kickstart a new chapter in your life with more than 75 vegetarian recipes. 4 weeks of vegetarian meal plans with weekly grocery lists. 8 weeks of mindfulness guidance and work outs.

6 x Guilt Free Cookies

Let’s face it, every now and then a Fit Girl has to eat cookies. Unfortunately, all those cookies do not (always) fit our macro’s. Luckily we are here to help! These cookies are easy to make, super tasty and you can eat them without feeling quilty afterwards!

Apple Pie Cookies

Source: Amy’s Healthy Baking

Ingredients:

  • 100 gram oats
  • 90 gram flour
  • 1,5 teaspoon baking soda
  • 1,5 teaspoon cinnamon
  • a pinch of salt
  • 2 tablespoons coconut oil
  • 1 egg
  • 1 teaspoon vanilla
  • 120 ml agave syrup
  • 1 apple

How to make these mini apple pies? Click here!

Oatmeal Peanut Butter Cookies

Source: Ambitious Kitchen

Ingredients: 

  • 1 cup peanut butter
  • 2/3 cup brown sugar
  • 1,5 teaspoon vanilla
  • 2 eggs
  • 2/3 cup oats
  • 1 teaspoon baking soda
  • 2/3 cup chocolate chips

Will Fitgirlcode still be FItgirlcode when we pass the chance of sharing a  peanut butter recipe?

 

Blueberry Cookies

Source: A Saucy Kitchen

Ingredients:

  • 1/2 cup melted coconut oil
  • 1 teaspoon vanilla
  • 1 egg
  • 1 cup flour
  • 1 1/4 cup oats
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup (frozen) blueberries

Blueberries are always a good idea! Find the recipe here!

Carrot Cookies

Source: Amy’s Healthy Baking

Ingredients: 

  • 100 gram oats
  • 90 gram flower
  • 1,5 teaspoon baking soda
  • 1,5 teaspoon cinnamon
  • a pinch of salt
  • 2 tablespoons of coconut oil
  • 1 egg
  • 1 teaspoon vanilla
  • 120 ml maple syrup
  • 68 gram grated carrot

With this recipe you will get these tasty cookies out of the oven in no time!

Cranberry breakfast

Source: Kylee Cooks

Ingredients: 

  • 2 cups oats
  • 2 bananas
  • 1 cup unsweetend apple sauce
  • 1 teaspoon cinnamon
  • 1/3 cup dried cranberries

With these cookies you will have a perfect start of the day. Tip: replace the cranberries with raisins or dried apricot.

Chocolate cookies

Source: 12 Tomatoes

Ingredients

  • 3 cups oats
  • 3/4 cup honey
  • 2/3 cup peanut butter
  • 1/2 cup coconut oil
  • 1/3 cup cocoa powder
  • 1 1/2 teaspoon vanilla
  • 1/4 teaspoon salt

Do I hear Chocolate? Here is how to make these cookies!

Yummy! They all look so good! Which one are you going to try first? Let us know in the comments! 

Source (header): WeHeartIt

Delicious wraps for lunch

We love a sandwich for lunch, but we also love a bit of variation. That’s why we searched for other tasty, healthy options that you can easily prepare and take with you. What we found? Lunch wraps are an ideal solution! There are so many delicious recipes that we almost couldn’t choose … But we have selected the best ones for you!

 

Source: Lekker en Simpel

Lunch wrap with chicken breast

Ingredients

  • 2 (whole grain) wraps
  • 1 tomato
  • cheese spread
  • 1 spring onions
  • 4 pieces of chicken breast
  • a hand full lettuce

Easy does it! This super easy recipe is made within minutes and really delicious for lunch.

 

lunch wrap

Source: Pinterest

Wrap with tuna

Ingredients

  • 1 whole grain wrap
  • 30 grams arugula
  • 25 grams dairy spread
  • Âœ bell pepper
  • 1 small onion
  • 50 grams tomato
  • 150 grams tuna (waterbased)
  • 20 grams feta cheese

This recipe is from our Happy Healthy Guide,

lunch wrap

Source: Wraps maken

Wrap with salmon and egg

Ingredients

  • Smoked salmon (12 pieces)
  • 3 eggs
  • 100 grams spinach
  • 6 wraps

Yum.. This recipe is really delicous! Are you hungry already?

 

Source: Over eten gesproken

Carpaccio lunch wraps

Ingredients

  • 2 wraps
  • 125 grams carpaccio
  • 1,5 tablespoon pesto
  • 1,5 tablespoon mayonnaise
  • Arugula
  • 20 grams pine nuts
  • Parmesan cheese

There is nothing better than a wrap with carpaccio! And it is super easy to make. Can’t wait? Let’s make it for lunch tomorrow!

 

Source: Kookidee

Wrap with parma ham and sundried tomatoes

Ingredients for 4 persons

  • 8 wraps
  • 8 pieces parma ham
  • 50 grams arugula
  • 35 grams pine nuts
  • 2 tablespoons green pesto
  • 12 sundried tomatoes
  • Pepper
  • 6 tablespoons mayonnaise

Yummy! These wraps are perfect for lunch, but also for a party. It doesn’t just look good, they taste good as well!

 

Source: Foodiecrush

Avocado Caprese wrap

Ingredients

  • 2 wraps
  • 1 fresh mozzarella, cut in pieces
  • 1 tomato
  • 1 avocado
  • Basilicum
  • Olive oil
  • Salt and pepper
  • Arugula
  • Balsamic

This recipe is to good not to try! We get instant summer vibes. Do you want to try this?

So many choices.. We love them all! All of these wraps are easy to make and are super delicious. For everyone who wants to try something else for lunch, these wraps are the perfect solution. What is your favorite recipe? Let us know in the comments. 

Your go-to stretching routine

As you may know, stretching is very important for your muscles. Both before and after your workout. Before your workout stretching will help loosen up your muscles and prepare them for heavy use. After your workout it’s also important to stretch as it will allow your muscles to decontract. Now, personally I often forget to stretch.? I’ll either be in a hurry to get home or simply forget to stretch after a heavy workout. However, the times that I do remember to stretch I truly feel a difference. I immediately feel ten times lighter as my muscles will have gotten rid of some of that tension that workouts bring upon them. The main difference is felt the day after though. Often, the day after working out your muscles are stiff and aching, when you stretch you have it less (if at all). So, Fit Girls, prepare those extra 5 minutes in order to correctly finish your workouts. In order to help you we have prepped the perfect stretching routine.

1. Open Lizard

This stretch is perfect for your hips and hamstrings (aka legs). If there is one thing that needs to be said about stretching it’s that you should never force a stretch! It’s not a flexibility test, it’s the opposite it’s a moment to let the tension in your muscles decrease.

2. Butterfly

This is the butterfly stretch and honestly this one is amazing to do! It let’s your whole body breathe, and the stretch in your legs feels so good.

3. Tricep stretch

Make sure to follow the examples well as a wrong movement can set off a sprain or worse injuries.

4. Shoulder stretch

This shoulder stretch feels great after a long #armday! Don’t let your arms get stiff (which may lead to reversed progress), so stretch!

5. Reclined hamstring

Did you just go for a run? Now that you’re home you can grab your yoga mat and get stretchin. Nothing more needed!

6. Lying glute stretch

After a good ol’ #legday you will feel the need to stretch. You will have felt that burn in your booty throughout the squats. Now the only thing left to do is that the muscles repair themselves the right way (and that the booty grows yaass), so get stretchin.

7. Standing wall calf stretch

This calf stretch only looks minimal, yet it is a crucial stretch in order to avoid later strains. I often having a shooting pain in my calf when I tense it the day after working out my legs. This shooting pain hurts so much and it is the reason why I started to focus more on stretching.

8. Bicep stretch

Last but not least, the biceps! Don’t forget to stretch them.

And then you’re done with your workout! Good job! ? 

Photo Credits (Header): Matthew LeJune, via Unsplash

Do you like following routines and exercise schedules? Then I think the Fitgirlcode Guide is truly made for you! Check it out here >

Now, once you’re done with your pre-workout stretches you could get this booty workout going that uses weights.

The best online workouts

As a Fit Girl, you tend to be at the gym for several days a week and your workout routine can get quite boring after a while. Boring routines are a real motivation killer and this needs to change. When I notice that my motivation is going down, I’m always looking for new and fun workouts that I can do at home or at the gym. This is how I motivate myself and learn new things. So, here is a list of my favorites online workouts. 

Grokker

By visiting the website of Grokker my heart already starts beating faster. The website provides you with so many different workout videos, from yoga to cycling to HIIT. You’ll find it all there! The nicest thing about it all? You can do the workouts in the comfort of your own home. And if you want to do them at the gym, then you always have the workouts with you through the mobile app. Are you starting to get curious? You can try Grokker yourself for free for two weeks. Do you end up not liking it? Then you’re no commitment to anything! If you end up liking it just as much as I do, you can say goodbye to that gym membership and do all your workouts from home.

Nike+Training Club

Training just like Ellie Goulding or doing the favorite workout of Lea Michelle, the Nike Training Club makes it all possible. Besides the workouts of various famous celebrities and trainers, you can choose from hundreds of other workouts. Also, you can set personal goals where you’ll receive suggested workouts that match these goals. This way you’ll get exactly the workout that you need and you’ll even be pushed to step outside of your comfort zone.

7 minute workout

Doing a complete workout in seven minutes? Sounds good, right? Well, it’s possible with the 7 Minute Workout App! You can choose from various different workouts. You can train your entire body in seven minutes or opt for targeted workouts such as fat burning or getting beautiful legs. The funny thing about the app is that you can even choose who will guide you during your workout. Will it be a cheerleader or rather a drill sergeant? The choice is yours!

Fitgirlcode guide

Take a look at our online Fitgirlcode guide! This guide provides an 8 week long workout schedule packed with body workouts and healthy recipes! The guide helps you start your Fit Girl journey by offering diverse workouts and recipes, telling you what foods to buy and a happiness journal, helping you track your progress.

With all these workouts I have gathered quite some inspiration for the next couple of weeks! Have you tried any of these apps already, what is your favorite? 

Good luck with your killer workout, you can do it!

 

HIIT workout: ABS!

We’re almost half way through the summer! It’s going by so fast, like whuuutttt. I think some Fit Girls are already starting to think about what goals to set next. I mean, in order to remain motivated and passionate you have to have a clear mind about why you’re doing this and how can I do this. Often the summer is when Fit Girls take a break and celebrate their achievements.

Now, we totally agree with treating yo’ self and enjoying the summer! However, sometimes Fit Girls lose their flow and then struggle to get back on track. We want to help our Fit Girls avoid any negative thoughts and feelings, which is often done by getting in a quick workout! A workout will make you feel extra good about yourself and will help you get back into that workout routine. Not in the mood for a looonnggg workout session? No worries! With this quick HIIT core workout you will get in enough exercise.

1. Spider plank

Start your HIIT circuit with this exercise: Spider plank! Hit that timer and let’s get those 45 seconds going. After the 45 seconds you will get 15 seconds of well deserved rest. But first you gotta attempt this mighty sweaty exercise.

How to: Start in a plank position. Then ,push down and lift your knee up to your elbow.

2. Alternating arm row

After a 15 second rest you get back to work by doing 45 seconds of the exercise above.

How to: take on the plank position while holding a dumbbell in each hand. Then, slowly lift one arm up to your shoulder. After this, slowly go back to your starting position. Simply repeat this with both arms. Make sure to keep your core stable in order to fire up those abs!

3. V-sit

This is an exercise that I personally love to do as it truly buuurnnssss. You know the drill, after a 15 second rest, get this exercise going for 45 seconds. It is very important to keep up with the timer properly as this will ensure a successful HIIT workout. The more you move, the more you sweat! Don’t let your muscles get cold by taking a break for too long.

How to: Start by lying down while keeping your head lifted. Then come to a sit while keeping you back and legs straight. (it’s called the v-sit as your back and legs should make a V-shape)

4. Russian Twists

If you don’t know them yet, Fit Girl meet Russian Twists. This is a love and hate relationship that’s unavoidable. In order to work the side of your abs, aka the olbiques, you NEED this exercise. The heavier the weight that you choose to use, the more intense the workout will be.

How to: Sit in a V-position. Then slowly turn from side to side with the weight in hand. Keep your core stable in order to put pressure on your abs.

5. Diagonal reach in plank

If you didn’t know so yet, this workout is heavily inspired by our Fitgirlcode Guide. The picture above is actually a sneak peek from our Guide! Now, repeat the usual 15 second rest (use the rest to catch your breath, or take a sip of water, maybe even wipe off some sweat).

How to: Plank position, here we go again. The touch with your right hand, your left toe by bringing the two to the middle. And, repeat with the other leg. Keep this up for 45 seconds!

6. Scissors

The final exercise in this HIIT circuit is the scissors. Don’t give up just yet! Because you’re going to have to repeat this circuit 2-3 more times (depending on how long you want to workout for). Luckily after you have finished this whole circuit you get to have a 75 second rest. Take this time to stand up, walk around a bit, and DRINK WATER!!

How to: Lie down on your back, place your hands under your lower back. Lift your legs, and feel those abs tighten! Now slowly move your feet above and then below the other.

There you go! Get in that solid workout and BE PROUD OF YOURSELF! I mean, when have you ever regretted having completed a workout?! I don’t think it’s possible to feel bad after having done a workout (and I mean bad as in ‘not proud’ not that you were necessarily physically feeling very alive haha it’s of course possible to feel absolutely shattered after a workout)

Do you like HIIT workouts? Try out our sweaty full body HIIT workout >

Why the weighing scale is showing a higher number despite your workouts

You are doing great! You are eating healthy and you have cut down on a lot of calories, you never skip a workout and you really feel like you’re losing a lot of fat! Until, you step on the scales and it suddenly shows that you have made no progress. Or even worse, it gives a higher number than last time. What?! How is that possible? There are various reasons why your scale indicates a higher number, despite all the effort you put into your Fit journey. Read about these reasons below!

You are weighing yourself after a workout

If you have just exercised at the gym, it’s possible that you’d immediately like to see the result on the scale of all the calories you burned. But, there is a big chance that you come home and see a number other than what you anticipated. No panic! This does not mean that you didn’t burn any fat at the gym. It may be because of two reasons why your scale is showing a higher number after a workout. First, it may be your water weight. Water accounts for about 65-90% of your weight. After a workout you can really ‘lose weight’ because you are losing plenty of water by sweating. However, it is also possible that you ‘gain weight’ because your body retains water during a workout in order to remain well hydrated. On the weighing scale you of course don’t see this water weight, you just see a higher number. Also, it may be that you are weighing more due to muscle damage. As you probably know, (strength) training can cause the creation of small tears in your muscles. To repair these tears, your body brings a lot of moisture to the areas that are damaged. White blood cells are also working hard to restore your muscles so that they can become stronger (and larger). All this moisture contributes to the number that you see on the scale. So, no need to panic, your body is working hard to get fit!

You quickly build muscle mass

Another reason that you see no progress or are weighing more compared to the last time you weighed yourself is because you have gained more muscle. If you are gaining muscle faster than you are losing fat, then you will see this directly on the scale. This is not because muscles are heavier than fat. It’s all about the volume; one kilogram of fat is bigger than a kilogram of muscle, yet, they weigh the same. (It’s like comparing a kilogram of feathers with one kilogram of lead.) However, this is something that you are more likely to see in a couple of weeks or months, rather than from one day to the next. For instance, don’t get too frustrated when you start strength training and your thighs are unexpectedly getting bigger. You wanted to get rid of inches didn’t you, not necessarily weight! It may be that the muscles of your thighs are growing, but you’re loosing little or no fat. The range of weight loss (and growing in muscle mass) is something you have to have patience with.

You’re eating too much after a workout

Sure, you need fuel to do a workout. But, if you’re trying to lose weight, it is also important to consider the size of your portions and your calorie intake. During a workout ghrelin is created, which is a hormone that induces your appetite. It is likely that you are unconsciously eating much more after a workout than you usually would, you’re hungry and want to reward yourself for all the work you’ve just done. This however can mean that you are (unknowingly) consuming more calories than you need for you to lose weight. And this you will eventually see when stepping on the scale. 

You are too stressed

Do you work long days at the office or at school, do you get little to no sleep, are you worried about that fight you had with your sister or do you smoke and drink every day? It may be that the lack of weight loss is directly related to your stress levels. Stress is very bad for your body and can greatly sabotage your efforts at losing weight. In times of stress your body develops cortisol, a hormone that causes your body to store fat faster. Especially when you are an emotional eater, you eat less healthy and varied foods as well as being weak for those greasy snacks, you are more likely to gain weight than lose it.

So you see, the number on the scale does not always indicate whether or not you are making progress! There are a lot of factors that affect that number. A weighing scale can be a good guide to track your weight, but, make sure not to let it effect you too much and consider all the factors mentioned above. It is all about how comfortable you are in your own skin and that you feel fitter and healthier! Whether it’s with or without that one kilo.

Are you too focused and becoming obsessed with the number being shown on the scale? Then get rid of the damn thing! There are a lot of other ways you can track your progress without getting obsessed with weighing yourself >

5x healthy bbq side dishes

No summer is a real summer without BBQ’s outside. Who doesn’t like to enjoy the sunny weather in their garden by feasting on delcious, freshly grilled foods?! I believe everyone can enjoy a good BBQ as long as they’re surrounded by the right people. This means time to gather all your best Fit Girl pals and get eatin’! Now, BBQ’s may not seem very healthy but if the sides and the sauces are on point, then the whole BBQ will be. Good news, ay? Today I’m going to show you 5 healthy bbq sides.

1. Tomato & Mozzarella


Source: Little Broken

A very simple AND delicious side? Impossible! Well, not with this phenomenon: Tomato & Mozzarella! Name me a more iconic duo??? Almost isn’t possible as this combination of ingredients is on fleek and legendary.

Ingredients (10 people):

  • 5 tomatoes
  • 2 logs of mozzarella
  • Generous bunch of fresh basil leaves
  • Olive oil
  • Balsamic vinegar
  • Sea salt
  • Pepper
  • Provincial herbs

2. Pasta salad


Source: The Recipe Critic

Pasta salads are amazing as they are tasty, filling, AND healthy. A BBQ basically requires someone to make a pasta salad. Another plus point is that the larger the quantity, the cheaper it is! That’s a serious plus point when it comes to bbq’s as the meat alone can be quite expensive.

Ingredients (6 people):

  • 450 gr (16 oz) Pasta (farfalle)
  • 480 gr (17 oz) Jar of sun-dried tomatoes (drain it)
  • 1 Red bell pepper (diced)
  • 460 gr (16.5 oz) Jar of olives (drain it)
  • 340 gr (1 cup) Spinach
  • 85 gr (1/4 cup) Basil (chopped)
  • 170 gr (1/2 cup) Parmesan cheese (grated)
  • Olive oil
  • Salt
  • Pepper
  • Oregano
  • (opitional) Pinenuts

3. Creamy rice salad


Source: Kalyn’s Kitchen

This special recipe is actually from our Fitgirlcode Guide! When I was doing the Fitgirlcode Guide I was introduced to very many new recipes and, I gotta say, this one really stuck. I thought it was very tasty and thus continued to follow this particular recipe, even after I finished the Guide.

Ingredients (8 people):

  • 510 gr (1 1/2 cup) Brown rice
  • 1 can (~170 gr/ 6 oz) Black olives
  • 1 Red bell pepper (chopped)
  • 160 gr (5 1/2 oz) Cucumber
  • 300 gr (10 oz) Cream cheese
  • 160 gr (5 1/2 oz) Lettuce
  • 160 gr (5 1/2 oz) Spring onions
  • Salt
  • Pepper

4. Bruschetta


Source: The Garlic Diaries

Okay, if you haven’t noticed it yet, I LOVE ITALIAN FOOD! After my article about risottos, I think this became quite clear (lol). But, soooo, you shouldn’t definitely add bruschettas to your list! This healthy bbq side dish will please everyone present and doesn’t get too messy on your plate (Ay, we’ve got to think about everything right?!)

Ingredients (8 people):

  • 900 gr (2 lbs) Tomatoes
  • 3 Garlic cloves
  • 5 Basil leaves (sliced)
  • 2 tsp Balsamic vinegar
  • Salt
  • Pepper
  • 1/2 Baguette
  • Butter for the bread

5. Sweet potato fries


Source: Center Cut Cook

Are you a lover of ribs with fries? Yet you don’t want the guilt that normal fries give you? Move over and join the sweet potato side! On this side we enjoy all we eat, and most of all our BBQ’s with fries. Out of all healthy bbq sides this one has got to be the most traditional healthy bbq dish.

Ingredients (8 people):

  • 8 Sweet potatoes
  • 8 tbsp Olive oil
  • 4 tsp Parpika powder
  • 4 tsp Salt
  • 4 tsp Pepper
  • 4 tsp Rosemary

Barbeques are a great way to unite your family and/or friends! The easiest way to organize a BBQ is to have everyone bring a side dish, and that the organizer handles the meats/grilled goods. Now, we’re sure that with at least one of these healthy bbq sides you will be able to impress the whole crowd and help out the hostess lots! Are you also a bbq fan? Tell us what you’re favourite side dish is in the comments!

Photo credits (header): Maarten van den Heuvel, via Unsplash

Are you a vegetarian but you also love barbeques? No worries! Try grilling one of these 4 veggie burgers >

Is food from the microwave really bad?

With great pleasure I occasionally use my microwave. I prepare mugcakes and warm healthy meals with it. Yet when I do this I hear a voice inside my head telling me “There go your vitamins” and “Are this radiations good for you?” Therefore I want to know for once and for all what really goes on when you use a microwave. Because, is it “really that bad”?

HOW DOES A MICROWAVE ACTUALLY WORK

A microwave oven emits electromagnetic radiation. These rays search for water molecules and ensure that your food vibrates by the means of micro-waves. Through these vibrations friction is created, and in this way your food gets warmer faster. Doesn’t really sound that dangerous after all, right?

NUTRIENTS

But what about the disappearance of all healthy nutrients? It is indeed true that some healthy nutrients degrade when heated. Think about, for example, vitamin c. Surprisingly, it is actually healthier to use your microwave instead of frying or cooking your vegetables in the pan. Here’s why: the shorter you heat your vegetables, the more healthy nutrients there will remain. The cooking time in a pan or an oven takes much longer than in a microwave, so there is automatically a greater loss of nutrients. When cooking vegetables, you’ll lose a lot of vitamins in the water that you’re draining them in, and this doesn’t happen when you microwave your food. What a handy thing!

After writing this article I will continue to warm my food in the microwave with a relaxed manner, knowing now that sometimes it’s even healthier to warm your food in this way. Tell the voices inside of your head that you are team microwave! What do you think about this news? Did you already know this, or is it a completely new insight?

4 common mistakes people do when they do deadlifts

Deadlifts: I think almost everyone has a serious love/hate relationship with this exercise. It burns so good (poor hamstrings) and you work several muscle groups at the same time, but on the other side deadlifts are super heavy and require perfect posture. There are a lot of mistakes that you can do, so read this list through and perfect your deadlift for better results!

1)You start the exercise from above

A deadlift starts once you’ve picked up the barbell from the ground. Therefore it is not picking up carelessly until you are totally straight push down and stand again. No! You start once you are holding the barbell on the ground, then lift it until your back is straight and your hips are locked. Then you push the barbell to the ground again. (Note! When you are doing a Romanian deadlift you do start from the top because you are working with straight legs.)

2)You are squatting

If you let the barbell fall to the ground, you are inclined to compensate from your legs. However, it is not intended that you move your legs so much that you bring them down to an angle of 90 degrees. If so, you could just better put the barbell on your shoulders because you are practically squatting ?. Try to keep an angle of about 45 degrees. (if you can move the barbell vertically without your knees and shins touching, then its going good.)

3) You lean backwards

If you see a professional bodybuilder during a deadlift contest, you’ll notice that they all lean back when they stand up straight. They do this because they want to show the jury that their hips are locked. For us non-professionals there is no need at all to lean back! In fact if you do this you have a bigger chance of developing an injury because of the extreme pressure placed on your vertebraes. So don’t do this anymore!

4) You don’t touch the floor

Another common mistake: women (and men as well!) bring down the barbell just above the ground and lift it up again. By doing this, there comes an enormous amount of stress on your back through the whole set and your muscles get no chance to rest. It is better to let the barbell touch slightly the floor. This way you avoid injuries and you can immediately optimize the exercise.

Do you also have deadlifts in your training schedule? I’m curious how they look like!

Chocolate bar recipe

Did you know that we have a Sweet ‘n Salty Recipes e-book? The only problem is that it’s in Dutch. BUTTT we are translating it at the moment and wanted to give you a sneak peek into what the book has to offer! Basically, the book contains 25 recipes for savory snacks, and 25 sweet snack recipes. Most of the snacks are made in such a way that they are healthy and easy to make. However, we of course had to include some of our favourite treats as well! We couldn’t just withhold what makes us happy! haha Now, in our newsletter we are going to share 3 of the sweet recipes with you over the coming weeks. Which is a solid enough reason for you to sign up for our newsletter, don’t you think? Wait no more and sign up HERE!!

The good news is that we want to share 1 of those 3 recipes with you right here, right now! Can you guess which one that is? Well duhh it’s written in the title… It’s the CHOCOLATE FUDGE BARSSSS!!! Now, let’s get to work! Here’s the chocolate bar recipe:

I made this snack all on my own with nothing else than the recipe (and the ingredients of course). What I mean by that is: If I can do it, you can as well! So, even if you’re not a culinary expert in the kitchen, don’t worry, this e-book will make sure that you can get your healthy snacks done and ready in no time and with minimal efforts. On a side note, I had a lot of fun making this snack (and the other snacks whose recipes I will be sharing in the newsletter), so grab your friends, partner, parent, children,… (!) and enjoy the making of the snacks as much as you will enjoy eating them.

Ingredients you will need

One of the perks of this recipe is that you will only need 3 ingredients! And all of these ingredients you will most likely already have in your kitchen.

1. 175 gr (6.2 oz) chocolate (72% cacao)

2. 200 gr (7 oz) peanut butter

3. 2 wholegrain rice cakes (you can use more if you like)

(4). Coconut oil to grease your saucepan.

Step by step instructions

1. Heat up the peanut butter in a saucepan that has a layer of coconut oil in it (to prevent the peanut butter from sticking to the bottom of the pan).

2. Chop the chocolate into small pieces.

3. Once the peanut butter has melted, add the chocolate to it and let it melt as well. Keep the heat on a low in order to avoid the mixture from burning. Also, keep stirring gently!

4. Crumble the rice cakes into the pan, and MIX!

5. After everything has melted, pour the mixture into a square mold that you’ve covered in baking paper.

6. Put it in the fridge for 1.5 hours.

7. After the wait, cut everything into 8 pieces.

8. Leave it in the fridge again for 1.5 hours or more.

9. ENJOY!!!

There you have it! Your very own homemade chocolate fudge bars. I absolutely loved making these bars, it was fun playing around with all these sweet ingredients and making something fancy out of them. I truly felt like a masterchef. haha In terms of the taste I think I did quite well, only next time I will add in more rice cakes! Overall the bars were very tasty, I simply thought that the bars were a just a tad too chocolatey. Try out the recipe and comment how it went down below. Also, if you liked reading about this recipe and you’d be interested in buying the Guide in English, email us at community@fitgirlcode.com.

Are you a fan of following fun recipes? The more creative and original the better! Here is our peanut butter recipe >

While you wait for our Sweet ‘n Salty recipes e-book to launch, you can have fun cooking using our Happy Healthy Guide >

Easy morning workout for non-morning people

Mornings are tough, I get it. There are people who are able to rise with the sun and a smile on their face, and then there’s the rest of us. While it may seem almost impossible to be functional in the mornings, there is actually a cure to your chronic non-morning person-ness. It’s called a morning workout. 

How to be a Morning workout Person

You’re probably aware of all the reasons why you should do morning workouts, but all the reasons why you “can’t” probably took higher priority. You love sleep too much, you have no time in the mornings. Those two sounding familiar? Yeah, I recited them all the time. Waking up has always been a difficult process for me, and the thought of working out on top of that seemed like torture. But thankfully, I now know better. So let’s go ahead and shorten that state of dread and cut straight to feeling awesome.

1. Get Up and Work out!

Getting a good start to your day sets the tone for all the hours that come after it. If you stay stuck in the cycle of hating mornings, you’ll probably hate it for the rest of your life. And, come on, why have that when the alternative is walking on sunshine every day? The bottom line here is to work-out as soon as you get out of bed. Because of the endorphins that are released during exercise, a morning workout will make you happier and help you start your day off on the right foot. It will make you less stressed and inspire you to ‘stay on track’ for the rest of the day! I’m not asking you to launch into a full blown hour long session at the gym or to run around the neighbourhood. All you have to do is simply roll out of bed and be active for 15 minutes.

2. Embrace This Thing called ‘Neural Morning Primers’

While the name seems a bit fancy, the concept is pretty simple and actually flexible. The idea is to do some bodyweight exercises from the moment you get out of bed. It is a circuit-style morning workout that can take as little as 5 minutes to complete, so that excuse about not having enough time is already thrown out the window. This primer will raise your heart rate and get blood flowing everywhere in a short period of time – truly jump starting your body.

Morning workout

3. Plan Your Routine

The good thing about NMPs is that you can personalize the routine for your personal goals. If you’re focused on creating the BeyoncĂ© booty, go for some squats and lunges. If your focus is on your upper body, you can never go wrong with push ups. While creating the circuit, be sure to include an explosive movement like burpees and a good deep stretch. Some examples of exercises to include in your circuit are tricep dips, planks, hip thrusters, and wall sits. For some more inspiration on what workouts to do and how to do them, get the #FITGIRLCODE Guide.  Pick around 6 exercises, do 8-16 reps of each and perform the whole circuit as best you can without taking any break!

Once you’ve included NMP’s into your mornings, the results will come rolling in. The morning haze will soon be a thing of the past leaving only a happy, peppy you, who is more than ready to face the day and be productive! Try it and let me know what exercises you include in your morning workout and what works for you. 

Source: bodybuilding.com