Omega 3 supplements

Don’t immediately run off when reading the word ‘supplements’. I know most of us are not a huge fan of this word as we tend to associate it with bodybuilding or steroids, but there are actually some healthy supplements that can support you on your fit journey! So, don’t write them off just yet. One of these good supplements is omega 3, also known as fish oil. I will tell you about the pros and cons of omega 3 supplements from my personal experience with them.

Remember when I wrote about protein shakes? I started drinking them and discovered that they have a lot of benefits when you’re working out regularly – maybe some of you have changed your perspective on it as well. Well, it turns out that there are more healthy supplements that are good for you and will help your through your fit journey. I want to emphasize the word healthy, as I will never feed my body crap in order to make it look fitter. That’s definitely not the way to go! Luckily for you and me, there are good supplements out there as well. So, what do we know about omega 3 so far? You’re probably sick of commercials idealizing their products by claiming “it is super rich in omega 3” or “contains the recommended daily dosis”. Although they may or may not be lying about their product, omega 3 really is good for you.

What is Omega 3?

Omega 3 is a collection of polyunsaturated fat, a fatty acid that lowers your cholesterol and reduces inflammation throughout your body. Let’s get a bit scientifical: the fatty acids found in omega 3 are eicosapentaenic acid (EPA), docosahexanoic acid (DHA), found in fish, and alpha-linolenic acid (ALA), which is found in plants. EPA and DHA are essential fatty acids which the body does not produce by itself. That’s why it’s important to get them from foods or supplements. You can find high doses in fish like salmon, tuna and herring, so if you already eat a lot of fish then don’t overdo it by taking supplements (howstuffworks.com). If you are not into the omega 3-rich sea creatures, let me tell you why it would be beneficial for you to take omega 3 supplements.

Omega 3…

  • Reduces the chance of cardiovascular disease
  • Decreases the risk of arrythmias (an abnormal heartbeat)
  • Prevents blood clots from forming
  • Slightly lowers your blood pressure
  • Improves your learning abilities and memory (good for when you want to concur the world someday)
  • Protects your brain against depression and other mood disorders
  • Improves the health of your skin

That’s nice and all, but how does it help you get fit, you might wonder. Omega 3 helps your body to burn fat, increases your insulin sensitivity which causes your body to store less fat, and it keeps your joints and muscles supple. Basically, it helps you turn into a fat-burning machine – even if you’re sitting down. Sounds promising, doesn’t it? But do remember that I’m not an expert in this so I do not know whether this has been proven scientifically, and you will probably not be able to see tangible changes by solely taking more omega 3. Also, there may be some cons that you might experience as well:

  • Unpleasant aftertaste
  • Fish-tasting tiny burps (Ewl! Sounds gross)
  • Mild diarrhea (if you take too much on one day)
  • Rashes

These are symptoms that you may or may not encounter, they do not happen to everybody. For example, I haven’t experienced any of these myself (yet?). I take one capsule a day with my breakfast, so that probably covers up the unpleasant aftertaste. Regarding the other cons – figure out what your body needs and how it reacts, you can always adjust the dosis or decide to take in your omega 3 dosis through food. If you’re interested, you can try out these capsules from MyVitamins.

I’m curious to hear what you think about omega 3 supplements. What are your experiences with them? Let us know in the comments! 

5 ways to add dumbbells to your exercises

Dumbbells, they come in all sizes, shapes, colors and weights. But besides training your arms with them (and looking like a beast doing so), there are many more exercises you can do using these babies. Have you been squatting for a while now and are you getting bored? Is your daily home workout routine not challenging you anymore? Or do you want to add some extra sweat and tears to the 30 day ab challenge? Then I’d like to welcome you to the wonderful world of dumbbells. Try out these 5 favorite dumbbell exercises of mine!

1. Dumbbell Squats

We all know squats are good for the booty and we should be doing them, but let’s be honest: they become quite boring after a while. To make squats more interesting I started adding weights to them, which I’ve become quite hooked to! I hardly ever do any squats without dumbbells anymore. You can hold them in different ways, or even switch the different types up during your squatting exercise:

  • Hold 1 or 2 dumbbell(s) in front of you while squatting. It gives you a great balance and puts extra pressure on your abs and arms.
  • Hold 1 dumbbell in each hand and keep your arms vertically, completely stretched out along side your body. Then go on doing your regular squats.
  • Keep 1 dumbbell vertical and fold your hands underneath the upper weight part, like you’re forming a cup with your hands. This one you will also feel extra in your abs and arms.

2. The Ab Workout

Want to spice up the 30 Day Ab Challenge? Add weights to the exercises! Or do an extra set of russian twists.

  • Make the crunches harder by holding a dumbbell to your chest while you do them. Try not to hold it in front of your chest, but really on it, so you will have to lift that weight as well when you come up. This might be somewhat easier to execute for those in #teamsmallboobs but also our more busty fit girls can do it!
  • Have someone lay the dumbbell on your back while planking. Definitely way harder than a regular planking session.
  • Try russian twists! They are a killer exercise for your obliques. While in sit-up position, hold 1 dumbbell with both hands and move it to the side of your body until it nearly touches the ground. Then move it back up to the center and go over to the other side, and so on. Going from left to right counts as one russian twist. If you want to make it even harder, elevate your legs up into the air.

3. Heavy Lunges

Lunges are already hard, I know. But still, if you have a set of dumbbells or weights, why not use them in every way you can? Lunge through the house with those heavy babies!

  • Just like option #2 of the dumbbell squats, keep one dumbbell in each hand and keep your arms vertically, completely stretched out along side your body. Lunging will become quite a bit harder with that extra weight to carry around.
  • You can also hold one dumbbell at the back of your neck and support it with your hands and shoulders to add some extra weight to the exercise.

4. Schwarzenegger Arm Workout

No, you’re not gonna get arms like Arnold. But of course when you have dumbbells, you also have to do some arm exercises. Imagine being super lean and bikiniproof but having bony chicken arms, that would be… Well, let’s just say it would probably make for some funny gym memes 😉

  • Take 1 dumbbell in each hand and lift them up to shoulder height with your arms stretched. Your feet need to be at shoulder width. Now start making small circles with your entire arm.. And feel the burn.
  • For an arm & shoulder workout that we often do at Elevator Sports you need 2 dumbbells. Take 1 in each hand and keep your hands alongside your body, your arms completely stretched. Now lift your arms up horizontally, still completely stretched, up till your shoulders. Slowly lower them again to your start position. Now lift your arms up in front of you, up till your shoulders, and back. Lastly, you lift the dumbbells in front of you while bending your arms – keep the dumbbells horizontal and make sure your elbows point sidewards. Lift them up to your chest and lower them. Repeat this cycle as much as you like.
  • A classic dumbbell arm workout: keep your arms along side your body, with 1 dumbbell in each hand. Make sure that your hand palms are facing front, and then lift the dumbbell as far as you can towards your shoulder. Repeat repeat repeat!

5. Deadlift Exercises

Deadlift. It always sounds so tough to me, which is partly why I love them! While doing deadlifts you should really pay attention to your form, because if they aren’t done right, your back will hurt like hell. Read the instructions well and maybe even look up a video tutorial if you are doing them for the first time.

  • For a classic deadlift, you take 1 dumbbell in each hand. You put your feet at shoulder width, with your knees slightly bend. Now slowly lower the dumbbells untill they are just underneath your knee while you bent over forwards, and come up again. Make sure that your back is kept straight at all times during this exercise. Do not arch over or let your shoulders hunch, that will ruin your back, while we are trying to strengthen your back with this exercise! If you have never done a deadlift, please look up an instruction video.
  • You can also use the couch as a gym tool (no we’re not gonna sit on it). Place one knee and one handpalm on it, and put your other foot flat on the ground. Now take a dumbbell in the remaining hand and raise it to your midsection and back. Again, make sure your back is straight!

Try out these exercises and let me know which one you like (or hate) the most! I’m curious to hear what you think. Do you know about any other dumbbell exercises that I could do at home?

Changing your lifestyle gradually

When you look at Fitgirlcode, I can imagine that you will think that we are all incredibly fit & healthy girls who have been like this for ages 😉 I’ll be honest with you, I am not that fit. I do not have visible abs (yet 😉 ), I am not going for a long run at 6am (yet?), and I will never reject a piece of chocolate cake (no, really, never). I am, however, getting healthier and on my journey to becoming as fit as I want to be. Changing your lifestyle does not have to happen overnight.

Before Aranka, the founder of Fitgirlcode, came on my path a couple of years ago, I practiced Taekwondo once a week and ate average-ish. Breakfast always consisted of two slices of bread with butter and chocolate sprinkles – don’t judge me, it’s a Dutch thing. I always ate bread at lunch and tried to eat a healthy dinner at night, while snacking (unhealthily) in between all these meals. Sometimes I tried to change my habits by eating more fruit or drinking more water, but nothing really ever stuck with me, which I personally didn’t mind that much because to be honest: I was not, and am not, overweight.

It was only gradually, from the moment I started contributing to Fitgirlcode, that small changes were made in my lifestyle. For example, I quit drinking sugary juices and committed myself to water. Then I switched my chocolate sprinkles to eating oatmeal in the morning. Eventually I signed myself up for the Ladiesrun in Rotterdam and I started running every weekend with one of my best friends. If you would have told me before joining Fitgirlcode that I would be working out at least 3 times a week and lifting weights, I would have probably peed my pants laughing.

My point is: everyone can do it. Excuses like “I don’t have time to work out” or “I really don’t like sports” are bullshit. With all the things I have going on in my life, I would love to have an 8th day in the week to get everything done, but I somehow still manage to squeeze in 2-3 serious work outs (which I like!) per week. You don’t have to radically change your lifestyle and transform every habit you have – you can start making small changes and eventually you will find yourself feeling healthier and more energetic than ever.

I promise you here and now that you will not regret it. I used to struggle with some problems with my digestive system for years, but since I have been living healthier and working out, they have vanished completely. Often during the day I had a big afternoon dip and I got really sleepy – guess what, that’s not a problem anymore. There are so many benefits to exercising and eating healthier.

Now if you will excuse me, I am going to release all this new-found energy into my 4th work out this week! 😉 You should go and do the same! 

8 reasons why you should drink more water

A while back I talked about how I started drinking water instead of juice, and I noticed that my sugar cravings really dropped. So, it got me thinking. There must be more benefits to drinking water than just my sugar cravings dropping. I did some research and found the main benefits of drinking more water which I think you should know about. Here is my personal top 8.

8. Water cleanses you on the inside. It washes down waste through urination, which in turn reduces the risk of kidney stones and infections in the area. Basically it gets rid of the toxins in your body. That’s pretty nice.

7. Not only does it prevent kidney stones, drinking more water boosts your entire immune system and fights against the flu, cancer and other diseases. It even decreases the likeliness of having a heart attack in comparison with drinking milk, coffee, tea or other beverages.

6. Another effect of drinking more water is that it improves your digestive system. Constipation can be a real pain in the ass and water can work wonders in this case.

5. Often when you have a headache, water can be the remedy. It turns out that most headaches are due to dehydration. So, bottoms up!

4. Now we’re coming to the even better half of this list. Drinking water saves you money! Which is quite logical: water costs you way less than any other beverage. Less expenses and more benefits – water keeps getting more attractive, doesn’t it?

3. This wonderful fluid also makes your skin look brighter and fights the aging process. Throw your aging creams out and go for the natural solution. Water makes your skin more elastic, resulting in less wrinkles. More space by your mirror + less expenses!

If these six awesome benefits didn’t convince you yet, the next two most likely will. For me they are definitely the two best advantages.

2. Water promotes weight loss! Even if that is not your main goal, who wouldn’t like this side effect? Water does not only fill your tummy and reduces your hunger, it also raises your metabolism and contains zero calories. What’s not to like?

1. Drinking water increases your brain activity, alertness and enables you to focus. Water carries oxygen which your brain needs in order to function properly. So if you often feel fatigued, drinking more water can help eliminate this feeling.

I don’t know about you, but if I wasn’t into water already, I would be now. Who would have thought that such a natural and inexpensive product would be beneficial in so many ways? 

Do you know any more benefits of drinking water? Let us know! 

5 reasons why you should stretch

Stretching. We all know that we should do it before and after a work out, but do we really do it every time? Nah, we don’t. However, we keep hearing over and over again that we really should do it. So, I did a little digging and found five good reasons for you to start stretching again! 

1. Stretching makes your muscles loose and supple, meaning you will become more flexible and get a wider range of motion. So, this will finally stop happening…

2. If you stretch properly before and after a work out, you will notice that your muscles will be less sore the day after. No more waking up feeling incredibly sore.

3. Stretching has a calming effect on you. By being less stressed and more zen you’ll be more apt to deal with other people’s sh*t.

4. By stretching, you encourage better flow of blood to your muscles, thereby warming up your body. When the blood flows to your muscles, they are being provided with enough oxygen and nutrients to endure a work out.

5. A good stretching session will help you gain more balance. The extensive pressure that is being exerted on your muscles while working out will cause them to tighten up. When you stretch these muscles, you will alleviate muscle tightness and become more balanced.

Are these reasons enough for you to start stretching? I sure hope so, let us know how you feel the day after! 😉 

Whole wheat bun with hummus, chicken & avocado

Do you ever get that feeling like you want to try a new lunch recipe, but you don’t feel like putting together a salad full of ingredients? Or you’re wondering what else you can try putting on your wrap? For those who haven’t sworn off bread, here’s a tasty lunch idea. At the #FITGIRLCODE headquarters, we all have one thing we enjoy: a whole wheat bun with hummus, chicken & avocado. 

Ingredients

  • Whole wheat bun
  • Hummus
  • Smoked chicken
  • Avocado
  • Salt & pepper

Instructions

It can’t get much easier than this, but…

  1. Cut the bun open and spread hummus on the lower half.
  2. Cut the slices of smoked chicken and place this on the hummus.
  3. Cut the avocado in slices and place this in the bun to top it off. Sprinkle on some salt and pepper to taste.
  4. Cover with the top half of the bun, and boom, you’re done!

Naturally, you can add all sorts of ingredients to it, like rocket lettuce, spinach or mango. In any case, you’re avoiding a boring lunch! Bon appetite! 

 

5 Everyday Fit Girl Problems

Being a Fit Girl is awesome! You feel super healthy as you sit down with your bowl of kale salad (guilty!). You’re also secretly just a bit proud when you buy almost only fruits, grains and veggies at the supermarket.  And you feel incredibly sexy the day after you’ve exercised. You might even set off a metal detector with your abs of steel! Sometimes though, your friends don’t manage to be on the same vibe as you and you may find yourself on the receiving end of some jokes about your Fit Girl habits.

I’m not the only one experiencing this, right? Don’t get me wrong, I love my friends, but some of their jokes really make me want to throw a high-fiber cream pie in their faces. I often catch myself on the defensive “haha, noo, I’m not that much of a Fit Girl!” But really, that gets me nowhere. So what if I am? I’m curious if you all can relate to the most common Fit girl problems (all are true stories bro)!

When you post a super healthy and Instagram-worthy salad and your friends talk it to death in your group Whatsapp.

The salad in question. This picture was later used as a rebuttal to when I once claimed that I wasn’t “such a die-hard Fit Girl.”

When you haven’t seen someone in a while, and the first thing they do is poke your stomach and ask “how is it going with your abs?”

Thank you for inquiring about the well-being of my abdominal muscles. I haven’t seen them in a while, but I’m sure that everything is going well with them. Maybe they’re a bit in shock from the unexpected poke.

When you want to eat a pizza and someone says “But you can’t eat that as a Fit Girl, right?”

Oh watch me.  I like to always choose the biggest and fattiest pizza there is, just to prove them wrong.

When there’s a sleepover, and you suggest a healthy breakfast, and your idea gets completely bashed.

And then they say “We’ll pick up some Greek yogurt for you”. No, it doesn’t matter anymore. I’d rather eat my shoe.

When it comes to sports and someone says “you don’t have time for that”.

1) Are you implying that I don’t have a life? And 2) I make time for things, that is something different. Byeee.

I have to admit that I find my friends super sweet. Thankfully, I have a healthy dose of humor and can laugh about it with them. What Fit Girl problems do you experience? Or do you have some more to add to the list? Let me know in the comments below!

Review: Mindful Eating coaching program

There are those people who can spend half an hour eating their meal. They take small little bites and savour each and every one of them. They pay attention to the texture of the food, the way it smells and how it feels on their tongue. They take their time and enjoy their meals to the fullest. I’m not one of them. 

I’m a fast eater. Always have been. I can finish an entire meal in about 5 minutes. And although that may sound convenient to some, for me it’s something that I’ve really been wanting to change for a while now. I hate hearing the astonished “have you finished your meal already?!”. When I eat with friends, I try to slow down to their pace but when I’m alone, I devour my meal at the speed of light. And that leaves little time to really enjoy the food.

So yeah, you can imagine my enthusiasm when I got an email if I wanted to try out an online coaching program from Mazlo, amongst which was the ‘Mindful Eating’ program. “Learn how we can help you become your best self“. That’s the first sentence I read on their website. OK, well I’m all for becoming my best self here so bring it on. How could Mazlo help me become Shelley 2.0?

I decided to go for the Mindful Eating program and started right away. The program lasts for 2 weeks and you get a personal coach who will guide you in your day-to-day activities. Cool! But before I started, I was to fill in a short little questionnaire about my goals with this program and complete a self-assessment of how mindfully I was eating now. I also needed to write down my main motivation, which I’ll come back to later.

 

The next day, I got a really cute personal video message from my coach, Emily. She introduced herself but also really went into the details of my motivation. So it’s not some generic video everyone receives – no, they are completely personalized. I noticed we could also exchange messages in the chat function in the Mazlo site. Awesome!

When I came back to the site the next day to start my coaching program I was immediately confronted with the motivation I had written down. They would show this to me every time I logged in, reminding me again and again what I was trying to achieve. It kept my focus clear and got me working towards one specific goal: taking more time to eat my meals.

 

A 2-week Mazlo coaching program gives you small daily tasks, guided with an audio exercise, which you have to complete in order to help you achieve your goal. For example, on day six I had to eat with my non-dominant hand (very clumsily, definitely takes more time), and the next day I had to rate my hunger on a scale before, during and after the meal. Every task was different, but the introduction stayed the same for each one of them: take 3 deep, long breaths, and first really notice what’s on your plate. How it smells, how it looks, what texture it has…

So, did I like it?

Well, at first, I’ll admit I really had to get used to it. I felt very impatient and felt it took such a long time to eat a meal (duh, that was the point, dumbass!). But as I noticed changes in how I experienced the food and how much more I tasted the flavours, I was convinced. Mindful eating is the sh*t! I discovered that I under appreciated some super delicious food (like quark with oats and honey, yum!) and also that I could actually take the time to eat. It’s not that hard. Taking small bites and paying attention to the flavour doesn’t have to be a super time-consuming task and no, your food won’t get cold either.

When I had questions about the tasks or about difficulties I encountered, I could just send a message to my coach and she would get back to me within a day. Even if I didn’t have a question, she checked in on me every day and sent me helpful tips, interesting articles on mindful eating, or just some motivation. Sometimes in the form of a message, other times through a video.

So yes, maybe in the first couple of days, you’ll feel like an idiot. Like when I did the first exercise and I had to examine a raisin very thoroughly before I ate it. I was at the #FITGIRLCODE office and hoped nobody would see me do it ;), but the other exercises I did were from the comfort of my own home and I can see why they work. I still use several of the practices in my daily routine now, like first taking in the smell, texture and look of the food before I eat it. Or, sometimes when I notice that I’m eating really fast again, I start using my non-dominant hand to slow myself down. It helps!

So my final opinion: I would definitely recommend anyone to do this. Besides mindful eating you can also follow other programs like the 10-Minute Workout, Body Maintenance, or Mindfulness Meditation. There are plenty of programs to choose from! And the first 25 Fit Girls who use the code ‘FITGIRL‘ get a free program of their choice! So don’t waste much time, check it out now 🙂 

Yummy oatbars recipe

Healthy snack recipe alert! I’m always looking for healthy recipes which are easy to make, so you can imagine my excitement when I got the cookbook of the Dutch book Voedselzandloper. The book deals with many recipes, from breakfast to dips, but I absolutely love the snack section. I made the healthy oatbars to try them out, and let me tell you: they are absolutely awesome!

What do you need?

The ingredients are simple, no foods you can’t pronounce the name of, which is always a big plus for me:

  • 150 g oats
  • 50 g peanut butter
  • 1 banana
  • 1 egg
  • 50 g hazelnuts
  • 60 g dark chocolate (at least 75% cocoa)
  • A bit of olive oil

Now that you got all these ingredients, of which most of them you probably already had lying around, we can go straight to the preparation part!

What do you do?

  1. First, you preheat the oven to 180 degrees Celcius.
  2. Now that the oven is heating up, you can start preparing your oatbars. Get your food processor out and mix the oats with the banana, the egg, the peanut butter, and a bit of olive oil to smoothen everything up. It should look like this after you’ve blended everything.
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  3. Cut the hazelnuts into chunks and add them to the rest in your food processor.
  4. Take an oven dish and cover the bottom with baking paper.
  5. Put the contents in the food processor in the oven dish and spread it evenly. Press on it tightly so you really get an even spread. My result look liked this.
    IMG_0533
  6. Bake the bottom of your soon-to-be oatbars in the oven for about 30 minutes. Afterwards, let it cool for a bit.
  7. Finally we’re getting to the chocolate part. Melt the chocolate au bain-marie: this means that you have to put the chocolate in a heat-proof bowl in a pan with boiling water. Officially, the heat-proof bowl shouldn’t touch the water, but mine did so and I didn’t really experience any consequences. Back to business – the chocolate will slowly melt in the heat-proof bowl. Let it cool for a tinie tiny bit now (seriously, really short or it will get solid again).
  8. Spread the melted chocolate on your oatbars. Now you can let the chocolate cool off for a long while.
  9. Cut everything up into 8 pieces, and voila, there you have your healthy, delicious oatbars!
    IMG_0537

Wait, what?… Chocolate and healthy? That’s right, so keep reading…

That’s right! Cocoa is good for your brains. It will keep your vessels healthy and will enhance the insuline sensitivity of your brains, which sounds fancy but basically means that your brain won’t get old as fast as normal. Studies even showed that elderly with mild cognitive impairments have better results at cognitive tests when they have eaten cacao for 8 weeks. So you don’t have to feel guilty eating those oatbars!

Of course, chocolate also contains sugar, that’s why you should always look at the percentage of cacao in it and make sure it is as high as possible, at least 72-75%.

Source: Voedselzandloper Cookbook by Pauline Weuring

Strawberry coconut milkshake recipe

My milkshake brings all the boys to the yard… Studentenvoer has this amazing milkshake recipe! Perfect for your busy Monday morning, or just as a snack throughout the week.

Milkshake recipe

Milkshakes are definitely one of our favorite beverages! And we especially ♥ them when they are healthy, it brings a smile to our clean eating hearts ;). The awesome thing about milkshakes is that you can vary and add a lot of delicious fruit. So Studentenvoer made us EXTRA happy with a strawberry coconut milkshake. Now, if this isn’t summer happiness in a jar, we don’t know what is!

All you need is love and: 

  • About 8 strawberries
  • 2 tsps of coconut flakes
  • 300ml of skinny yogurt
  • 1 tsp chia seeds
  • 1 tablespoon agave syrup

All you now have to do, is add all the ingredients to your blender and press ON. Now how easy is that! Surprise your friends with this lovely milkshake… Or maybe you want to keep it all to yourself? It’s all good, we understand 🙂

Share your delicious, healthy milkshakes recipes with us on Instagram and don’t forget to use #fitgirlcode! 

Healthy chocolate avocado cookies

These chocolate avocado cookies are one of my favorite things to bake. They’re easy, healthy and don’t take a lot of preparation and time! And there’s chocolate in it – that should be enough reason by itself to be your all-time favorite (healthy) cookie. As a huge chocoholic I could honestly eat the entire batch in one go 😉 I got the recipe from this awesome blog, so all credits really go her for this amazing chocolate avocado cookies recipe!

Ingredients

  • 100 g. (3/4 cup) avocado flesh (ripe, but not brown)
  • ½ cup (120mL) coconut sugar OR honey
  • 1 egg
  • ½ cup (120ml) raw cacao powder
  • 50 g. dark chocolate chunks (make sure the percentage of cacao is above 75% – the higher, the better)
  • ½ tsp. baking soda

Instructions

  1. Preheat oven to 175°C.
  2. Mix the avocado and coconut sugar/honey in a bowl or a food processor until it’s a smooth consistency. Then add the egg.
  3. Throw in the cacao powder and the baking soda and mix it all.
  4. Break the chocolate in chunks and stir these through. Do NOT use your mixer or food processor, just stir them into the batter.
  5. Get spoonfulls of the cookie dough and place them on the baking sheet. I always use another spoon to get it off the other spoon since the batter is quite thick. They also won’t spread by themselves, so you can flatten them out a bit with the back of the spoon.
  6. Bake them for 8-10 minutes. Check if the cookies don’t stick that much to the paper anymore as they did before you put them in the oven.
  7. Let them cool down. Now eat! 🙂 Or store them in an air-tight container in your fridge so you have some more for the rest of the week or to share with your BFFF.
koekjes
Enjoy your delicious chocolate avocado cookies and share the result of your bakings with us by using #fitgirlcode on Facebook or Instagram – we love to see how you’re unlocking your code to a healthy lifestyle!
Source: thesmoothielover.com

Looking back at the #FITGIRLCODE party

As you may or may not have noticed on Instagram, we had a little #FITGIRLCODE party last week. And it was such a blast! Since the awesome #FITGIRLCODE community (yes, that includes you!) has been around for about a year now, we wanted to have a small celebration. And so we had one. Here’s what the event looked like!

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Photo by Tiago Carvalho Photography

After entering the venue through air filled with bubbles (thanks so much for the awesome bubble machine, Bax-Shop!), there was a cool #FITGIRLCODE photo wall at which people could get a snapshot with the prop they received together with their invitation, like Fit Girl Ashley is here with her delicious pizza slice.

Fit Girl Code-5-2
Photo by SnapBoyz

Naturally, there was food! It can’t be a #FITGIRLCODE party without food! Some of the most-liked recipes, like this banana bread, were presented at the party.

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Photoreport: Fight Cancer Bootcamp

Last week we teamed up with the students from Rotterdam Hogeschool and Fight Cancer and gave a bootcamp in order to raise money for cancer research. We’re happy to say it was a big success and we had a great time, on top of that raising a nice amount of money for Fight Cancer. A big thank you for those who were there! But now for the people who weren’t able to come, here’s a small reflection of how it was.

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Fit Girl Alicia and Yola were our awesome bootcamp instructors. Before we got started with a warming up, they got us really motivated!

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After the warming up it was time to get those muscles burning! There’s no BOOTcamp without working that BOOTY! Ass to the grass people 😉

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Join our Fight Cancer bootcamp!

Working out for a good cause, it’s almost too good to be true, right?! But guess what, we’re teaming up with Fight Cancer and we’ll host an awesome bootcamp for you Fit Girls, of which all revenue will go to cancer research. 

1 out of 3 people gets cancer. That’s a harsh and unfair truth. In the Netherlands only that’s already more than 100.000 people per year. Fight Cancer is taking action and invites you all to love life and fight cancer together! So what better way to do that is by working that cute butt of yours?

On the 23rd of May our lovely Fit Girls Alicia and Yola will be your (certified) bootcamp instructors at the Vroesenpark in Rotterdam. The bootcamp will start at 11:00 and end at 12:00. Tickets are only €12,50, which is not that much to one person but can make a big difference in cancer research. We can host 100 Fit Girls in the bootcamp, so imagine what we can do together to fight cancer!

If that wasn’t enough incentive already, there’ll be a goodiebag and Upstairs Mocambo Bar will be there with some healthy food to fill those hungry tummies after the bootcamp.

What are you waiting for? Get your tickets HERE!

Find the event on Facebook here and follow the updates on the bootcamp on Instagram! Will we see you there the 23rd? 

Banner #BOOTCAMP

10 Foods to stock up on

A healthy lifestyle requires you to do your groceries a bit differently,  but getting used to this new routine takes some time. This can results in pure frustration when you’re all set and ready to bake that awesome bananabread or those healthy brownies and you discover that you miss that one tiny, but essential ingredient. Grr! Because I know how it feels to have to go back to the supermarket again (been there, done that – a dozen times), I’ve made a list of 10 foods which you, as a healthy fit girl, should have lying around at all times. 

1. Oats

If you’re not already having oatmeal for breakfast, you should. I’m not going to argue you on this one but trust me – oatmeal is the most awesome breakfast there is. But there is more! You can use oats in a lot of baking recipes, such as for cookiesmuffins, and delicious oatmeal bars (recipe coming soon). Another pluspoint: oats are quite cheap.

2. Chia seeds

Chia seeds are full of anti-oxidants, vitamins, minerals and more. It is also the richest plantbased source of omega-3 and it will make your tummy fuller for a longer period of time because they absorb a big amount of fluids. You can basically put them in everything, such as smoothies and oatmeal. 

3. Almond flour

You need almond flour for so many baking recipes, that you should just have it lying around at all times to save yourself the extra trip to the supermarket. Again, think of the banana bread, the brownies, but also of healthy cocochoco almond muffins (if that doesn’t sound good then I don’t know what does).

4. Superfood & nuts

It’s always good to have superfoods and nuts around to spice up a boring yogurt or just to eat when you’re in a snacking mood. Body & Fit Shop has made a mix which I especially love and often put into a bowl with yogurt after my workout, but sometimes I also just eat a handful of it.

5. Frozen fruit

I don’t think there’s any fit girl who doesn’t have fruit in her kitchen, but what about frozen fruit? Naturally, fruit goes bad after some days and the best way to keep something lying around just in case is to buy frozen fruits! For example, you can buy frozen blueberries, frozen raspberries or frozen cherries. They are just as good in terms of nutrition and don’t lose their health benefits. You can put them in your yogurt, oatmeal, smoothie, in your baking recipes, or just eat them separately. The same goes for frozen veggies!

6. Cacao powder

We are all crazy about chocolate, although some a little bit less than others. I have to admit that I am utterly addicted to chocolate and therefore really need to have cocoa powder in my house at all times. When I’m craving chocolate, I either take a small piece of dark chocolate, or I make a smoothie or bake something (like banana bread) with cocoa powder in it. You can also make this superdelicious strawberry-chocolate oatmeal with it if you want to start your day luxuriously. And don’t even get me started on the health benefits of raw cocoa powder.

7. Ricecakes

When you just want to snack something or are a bit hungry, have a ricecake! Ricecakes are cheap, a crunchy snack and they taste good. You can eat them plain, but if you’re up for more variation, check out Anna’s article about toppings for your ricecake.

8. Peanut butter

Do I really need to explain why you should have peanut butter? I don’t think so, right? Check out my favorite one from the Body & Fit Shop – it’s a 100% natural.

9. Canned chickpeas

I keep chickpeas around for those days when I’m craving a snack like potato chips, so I have a healthy and similar alternative. If you roll them around in a little bit of oil and herbs such as pepper powder and/or curry powder and put them in the oven for a while, then you have a delicious and healthy snack which doesn’t take much effort and time to prepare.

10. Pizza

Because it’s ok to have a cheatmeal and to give in to your cravings. As Anna wrote in her blogpost, your willpower and self-control are not unlimited and need to be replenished sometimes. Allow yourself your cheat- and restdays and enjoy them to the fullest. So keep that pizza in the freezer for those kind of days 😉

What foods do you always have lying around?

 

WIN: wireless Jabra Sport Rox earbuds!

This contest has been closed. The winner is Nina – you have been contacted!

Do you recognize that moment when you’re working out and you get all caught up in the wires of your earphones? It does not only distract you from your workout, but it is also incredibly annoying. Luckily there is a solution to this! The Jabra Sport Rox are premium wireless earbuds which will make your workout more focused without having to be careful not to end up as a tangled mess.

And the good part is… Together with Bax-shop, we are giving away one pair of wireless Jabra Sport Rox earbuds! These stylish earbuds are made out of robust steel and are sweat- and even storm-proof, so there’s no excuse anymore to skip your workout. You can listen to music for about 5.5 hours but you can also take calls if you wish to tell your BFFF how your workout is going 😉 Connect them easily with your phone by using Bluetooth and pause the music by clicking together the earbuds around your neck. How handy is this little gadget?!

How you enter the contest:

Complete both steps:

  1. Like Bax-shop on Facebook
  2. Tell us in the comments below why YOU should win the Jabra Sport Rox wireless earbuds

Be sure to enter the contest before April 8th, 12:00 CET. The winner will be announced shortly after!

Read the rules & regulations here.

Superfood sale at the Body & Fit Shop!

Sale alert! There are big discounts at the Body & Fit Shop on all kinds of superfoods, even on peanut butter 😉 To make it easier for you and prevent you from spending all your money at once at the superfood sale, here’s what you should definitely get! 

 

Cacao_nips_500

 

Cacao nibs

Tiny pieces of chocolate – do I need to say more? With these you can make Annegeke’s super delicious chocolate & orange granola with wheat sprouts!

 

 

 

 

 

Pindacacao_pasta

 

Peanut- & cacao butter

Are you kidding me? These are the two best things in the world combined. Peanutbutter and chocolate – someone please save me from eating this entire jar all at once!

 

 

 

 

coconut-oil

 

 

Coconut oil

Because every Fit Girl needs this in her cupboard at all times! Coconut oil contains good fats and is way healthier to cook your dinner in than other types of oil.

 

 

 

 

 

 

Of course there’s also chia seedsgoji berriesmixed nuts and many more other things that should really be on your shopping list, so go check the superfood sale out!

3x WIN your own custom designed Nike Free’s!

This contest is closed. The winners are Selma, Annabella and Anne! You have been contacted through email.

That’s right, you can now design your own dream pair of Nike Free 4.0/5.0 and get them for free! Together with Nike we are going to make 3 Fit Girls 3 very lucky gals! Time to release the fashionista in you and get to the (virtual) drawing table girls!

The Nike Free shoes already made you feel like you were flying, but now you will be flying in your own personal style. You can customize basically everything, making these shoes your signature. From the sole to the laces, it will scream “this is me!”. Imagine even putting your name on them or an inspirational short quote on the Nikes in your favorite print. I was just designing my own dream pair and I have to admit, I think I will be dreaming about these babies…

Nike

How do I win?

Ok, let’s get down to it. How do you become one of the three Fit Girls that will be awarded their dream pair?

  1. Design your dream Nike Free’s 4.0/5.0 through this link
  2. Be creative and make it the best pair of Nikes a Fit Girl can dream of
  3. When you’re done, share your design by clicking on the mail icon in the right side of your screen and send it to community@fitgirlcode.com
  4. Don’t forget to put your name and email address in the box for comments!

Feel free to share your design on social media by using the hashtag #NIKEFREE in order to get even more eyes on your design!

What are you waiting for? Get started Fit Girls! We are looking forward to admiring your designs! Contest runs until March 31st. 

#FITGIRLCODE & Jogha on a Purple Day auction!

Today it’s Purple Day! This is all about raising awareness of epilepsy, which affects more than 65 million people worldwide. Epilepsy can change anyone’s life at any time. Started in 2008, March 26th is now represented through the colour purple. Supporters around the globe are encouraged to wear purple so sufferers know they are not alone and to dismiss any myths about the disorder. That’s why we teamed up with STYLIGHT, other global influencers and celebs to raise awareness and money for this cause! 

Epilepsy is a brain disorder that results in having seizures. Seizures are sudden intense electrical bursts of activity in the brain which cause a temporary malfunction and disrupts how it works. At the moment, there is no cure for epilepsy yet, although some sufferers can alleviate their symptoms a bit by using medication. We can only imagine how difficult this disorder must be… All of you out there: you are not alone!

To help raise money for Purple Day, we’ve donated two items for the global auction that STYLIGHT is hosting: one #FITGIRLCODE item and one Jogha set!

#FITGIRLCODE Purple Day sweater

This sweater is literally one of a kind! Especially for Purple Day, we made the classic #FITGIRLCODE sweater in a purple edition. Of course it’s organic cotton as usual and it will keep you warm before & after your intense workout. If purple is your favorite colour then this is your lucky day! You can place your bid on this unique item here until the 2nd of April.

Auction

Jogha floral set

Well you all know this one! The infamous floral set of Jogha is also being auctioned, yay! With a hint of purple, the floral set is perfect for this occasion. The long tights and the racerback bra are being auctioned together in size M, so place your bid on this stunning set here until the 2nd of April.

jogha

Will you be wearing purple today? 

Clean brownie recipe

That’s right, I said it, a healthy brownie. Did we just enter heaven’s gates? You can see for yourself – you can easily make this in your kitchen. I won’t beat around the bush, here is the clean eating brownie recipe:

Clean brownie recipe

Ingredients:

  • 250g dates (pitted)
  • 120g healthy nuts (think of almonds etc.)
  • 4 eggs
  • A pinch of cinnamon
  • 2 teaspoons of raw cacao powder

How to prepare:

  1. Put the dates, cocoa, cinnamon & nuts in the blender and grind them in chunks.
  2. Split the eggs, then blend the egg yolks.
  3. Stir the egg white until they are stiff, put them in the blender and mix it with the rest.
  4. Make sure a cake pan is greased and put baking paper on the bottom.
  5. Pour everything into the cake pan and put it in the oven for 35 minutes at 180 Celsius.
  6. Enjoy a bite straight from heaven.

There really is nothing better than a clean eating brownie! Special thanks to @dare2challenge for the recipe!