Finish your bucket list or die trying

Lately Nathalie and Anna have told you about their bucket lists, now it’s my turn! However, I’m gonna do it a little bit differently: I am also going to include the things on my bucket list I have already been able to do. It’s important to have dreams and plans for the future, but maybe even more important to also appreciate the chances you got in the past. Let me present to you: my bucket list!

My bucket list (Part I?)

  • Visit Rio de Janeiro (during carnaval would be awesome)
  • Go to Machu Picchu
  • Explore India
  • Ride an elephant
  • Ride a camel
  • See the pyramids in Egypt
  • Walk on the Great Wall of China
  • See the skyline of Hong Kong
  • Visit the Forbidden City
  • Party in Shanghai
  • Ride a gondola in Venice
  • See the Grand Canyon
  • Learn to speak basic Mandarin Chinese
  • Go to Rome
  • Drink from a coconut
  • Finish a Wreck This Journal
  • Earn a Bachelor’s degree
  • Earn a Master’s degree
  • Meet my doppelganger
  • Start my own business
  • Get a black belt in a martial art
  • Go to Hawaii
  • Send a message in a bottle
  • Go to a drive-in movie
  • Donate blood
  • Go on a road trip
  • Climb the steps of the Mayan ruins
  • Learn the Italian language
  • Go parasailing
  • Ride a jetski
  • Travel to Australia
  • Swim in an infinity pool

This list is probably too long already, but there is just so much I want to do and see in this world! As you may have noticed, most of my bucket list items are about travelling, but believe me when I say that there is much more that I want to experience. So if you like, I could make a part II someday.

What things are on your bucket list?

Customize your Adidas shoes

Have you been looking for shoes that perfectly match that sports top? Or shoes in that one colour that you can’t find in any store? Create them yourself! Adidas enables you to create your own Mi Adidas shoes, of which you can choose all the different colours. And the huge advantage: it’s not that expensive. Here’s how I experienced customizing my own Adidas shoes. 

When I decided I needed a new pair of (fashionable) running shoes, I went to the Adidas website and saw these Duramo 6 shoes, which I already liked in their standard look. Then I noticed a button saying ‘customise’. With my dream pair of black running shoes with coral accents in the back of my mind, I got down and dirty customizing. The result is completely what I hoped for! On the  right you see the virtual shoe and on the left the result. Pretty cool huh?

Adidasdef

 

Customizing your dream pair

There are many pros to customizing your own Adidas shoe. Most importantly, you get to choose your own colours and create the shoe you have been looking for. But next to that, I found my Duramo 6 shoes perfect for running and exercising – they run heavenly. Furthermore, you get two pairs of laces so you can replace them once in a while. And all this for about 20 euros extra on the price! My Duramo 6 shoes were originally 60 euros, and my customized version cost 80 euros. Perfect!

Of course there are some (slight) disadvantages: it takes a while before you get them. These shoes are being made only for you, so don’t expect them to be delivered within a week. I had to wait about 4-6 weeks before I got them, but I’m glad I did, because it was worth it! A disadvantage I luckily did not encounter is the fact that you cannot return them. As I said, they are being made only for you, so returning them is not an option. So be certain that you love your masterpiece, because once they are yours, they are yours forever. (Sounds scary, doesn’t it?)

So how does it work? Well, it’s fairly easy: you look for a shoe model that you like. Then check whether there is a ‘customise’ button at the right side, and it will lead you through the process! Easy peasy right? Happy customizing!

6 Fit facts you did not know yet

Most of you Fit Girls probably knows her share of facts about  a healthy lifestyle. However, I ran into some facts that really surprised me, so I thought, why not make a list of some mind-blowing fit facts? I am wondering how many of these you already know! Let’s hope I’m not the only one who didn’t know them yet. That would be awkward. Let’s see…

  1. One half of a red bell pepper contains three times the recommended amount of Vitamin C and almost 100% of the recommended amount of Vitamin A per day. Seriously, I should start eating this as a snack!
  2. Lifting weights also improves the way you stand. Many of our daily activities (sitting at a desk, driving a car, making a phone call) have consequences on our posture, take for example hanging shoulders or a bent back. Lifting weights corrects your posture , which will also make it seem like you have lost weight even if you didn’t, just because of your stance.
  3. Walking burns more fat per calorie than sprinting. Wait, what? I should mention too that walking, of course, burns less calories in total. But to put it plainly: fat needs oxygen in order to be metabolized for energy. Since walking leaves more available oxygen in your body than sprinting, you burn more fat per calorie while taking a stroll around the neighbourhood. On the other hand, sprinting uses other sources (such as carbs) to metabolize for energy, and sprinting burns more calories overall. Better bring out that powerwalk of yours!
  4. Dark chocolate is a superfood! I bet half of you already knew this and the other half dreamt of it. Dark chocolate has been proven to lower blood pressure, improve blood flow and boost heart health. And don’t forget what I said about dark chocolate in my oatbars recipe article. Oh, and eating dark chocolate boosts your mood – but that isn’t really breaking news 😉
  5. A muscle fiber is thinner than a human hair, but can support 1,000 times its weight. Makes me feel like we’re becoming superwomen!
  6. Drinking more than 4 cups of green tea daily decreases the chance of having symptoms of a depression. Or at least, that’s what studies show.

Which fit facts did you know already? Do you know more surprising facts?

NET-A-SPORTER Launch

NET-A-PORTER.com, the world famous online luxury fashion retailer has launched today their new activewear category NET-A-SPORTER. This offers customers in over 170 countries fashionable high-quality pieces that span across 36 brands in 11 sporting disciplines.

NET-A-SPORTER Launch

“If a woman is paying close attention to her shoes, bags and makeup then she shouldn’t have to compromise on her style while she’s exercising. NET-A-SPORTER’s carefully curated selection provides a one-stop place where women can find fabulous pieces that address their every sporting need.” says Alison Loehnis, the President of NET-A-PORTER. We couldn’t agree more! Being fit and working out is so important, why would you compromise on looking fabulous? NET-A-SPORTER caters to the gym rat, the runner girl, the dancer, the zen yoga woman, and many more!

It’s always exciting when there’s big news in the land of activewear, but since we already loved NET-A-PORTER, this is even more awesome. Watch the awesome launch video below and check out some of the pictures, but also make sure to visit NET-A-PORTER  for yourself.

Lookbook1Lookbook3Lookbook2Lookbook5Lookbook4Lookbook6

What do you think of the NET-A-SPORTER launch? Comment below!

The Kayla Itsines bikini body challenge

Have you heard about Kayla Itsines yet? She’s from where the kangaroos are from. You know that place, they call it down under… Yeah that’s right, Australia! Well, this female fitness hero has compiled a Bikini Body Guide which we checked out. 

Training guide

This is serious business! Kayla knows what she’s talking about. Not that we expected differently of course! Her training guide consists of very diverse circuits which you have to do 3 times a week for about half an hour. We can do that! Right? There are 51 different exercises explained in the guide, amongst which our beloved squats, leg raises and burpees (not so beloved).

Eating plan

Looking at day 1, I see that we start with a bowl of oats (yummy!) and the first snack consists of veggies and peanut butter! I like this already. You eat 5 times a day and dinner often includes brown rice, chicken, feta and quinoa. Things we love!

However, the lunch does require a lot of food prepping. Unless you have access to a kitchen the entire day, you would do good to prep everything in advance. This can be time-consuming, but in the end it should be worth it! Check out the transformations of Kayla’s clients – it’s really amazing. I want that!

Starting this Monday, the #FITGIRLCODE team will begin with the Kayla Itsines Bikini Body Guide for the coming (at least) 5 weeks, but hopefully we will last throughout the entire 12 weeks. We will take some before pictures so we can compare in the end… Maybe one of us will dare to share her progress picture, so keep an eye on our Instagram!

Is anyone joining us in the Kayla Itsines Bikini Body Challenge?

 

Want to be a Fit Girl?

Becoming a Fit Girl can be hard and difficult and progress is always slow. Sometimes you will want to cry, and you will think more than once: “Why am I doing this to myself?!”. But remember, slow progress is still better than no progress. You are trying to change your lifestyle and that alone is amazing already. We are proud of you for starting that journey! To help you figure out which way to go, we have set up a 10-step plan that will help you to achieve your ultimate goal and become a Fit Girl!


1.  Our golden rule: cut the crap! It’s time to get fit! Cut down on artificial sugars, start drinking water and green tea, quit the weekly junkfood. Treat your body like a car – it needs the right fuel so it can work at its best capabilities. Becoming fit is 80% due to eating the right foods, and only 20% to exercising.

2. Love yourself for who you are. Do not see you your body as something that has to be changed, but as something that can be improved. You are amazing just the way you are, never forget that!

3. Set up a foodplan. It’s not about eating less, it is about eating healthy. Setting up an eating  plan can help you prevent impulse eating and gives you an idea of what groceries to get and helps you to keep up a healthy lifestyle. For inspiration, check out Aranka’s and Chris’ food log. Or make your plan using our Breakfast, Lunch and Dinner recipes.

4. Eat that damn chocolate! Allow yourself to have cheat days. Your willpower is like a muscle, and needs to be stretched and relieved in balance. If you deny yourself any kind of treat for two weeks straight, one day you’ll end up going crazy and splurging on everything bad within your reach. You have been working hard, so treat yourself every once in a while, you deserve it!

5. Participate in one of our monthly challenges. They can help you to exercise regularly and gain some experience with what you do and don’t like. Plus you’re not participating alone, there’s an entire community doing this with you!

6.  Start excersing regularly. You don’t have to start by doing this 7 times a week. When you just start to work-out, 2 or 3 times a week is enough. Moreover, 7 times a week is probably gonna kill you if you’re not used to working out. Also, try to find a sport that you like. You can do this by trying out different sports and see which one you enjoy the most. It’s all about having fun, not about punishing your body. Try yoga, rollerblading, combat sports, really, there are so many fun sports out there for you to try out!

7. Find yourself a BFFF (Best Fit Friend Forever). When working out together, you will definitely be more motivated than when working out all by yourself. For example, when you don’t feel like going for a run, you still have to go, because you can’t let your BFFF down. Exercising is so much more fun if you do it together!

8. Buy some pretty work out clothes. New clothes can motivate you to start working out; they don’t deserve to gather dust in your closet, but to be worn with pride. And of course you look stunning in them. And no worries, those clothes do not necessarily have to be expensive, there are plenty of brands out there that fit your budget.

9.  Set yourself some goals. When setting goals try not to focus on what number you desire on the scale, but try to focus on getting fit and feeling healthier. Muscles weigh more than fat, so that number doesn’t mean anything. For example, you could say that in three months, you want to run 5km in half a hour without gasping for air. Make sure you set realistic goals – nobody expects anything from you but you. You should already feel proud that you are trying to change into a Fit Girl. And don’t forget, even if you’re running like your old granny, you’re still beating everybody on the couch 😉

10. Forget the scale, make progress pictures. And no you do not HAVE TO post them on the internet. It’s just for you, because us girls, are very visual and need a reminder sometimes. The scale is an evil little liar and is not intelligent enough to see the difference between fat and muscle. Progress pictures give you a very clear view how how far you have become. Only the first one is the hardest. After that, you will be very happy you made the step!

Also, don’t forget to follow us on Facebook,Instagram, and Twitter for your daily dose of motivation. We are an entire community going through the exact same stuff as you, so why not help each other and go through this journey together!
YOU CAN DO THIS!

 

The need to retreat

Fit girls are often busy girls. We (literally 😉 ) run from one meeting to another and are not often found relaxing on the couch. Maybe you are reading this on your couch or bed (although I find that unlikely), but in case you are: I am jealous of you! My life has been super duper busy for a couple of years now, which of course I am solely responsible for. I love extra projects to take on although I’m still a student and work a lot. Oh, and I try to have a social life, work out and feed my addiction to TV series. I’m definitely not complaining because I am the one who decides what obligations I’m taking on in my life, but sometimes the pressure of deadlines and the huge size of my to-do-list become too much and I notice that I need to schedule some me-time. And here’s why you should too!

running

Last week I went on a 2-day retreat in my own country, the Netherlands. Still, it was many kilometres from my home and it felt like I was on a real holiday. Although I relaxed big time, went swimming, read the awesome book #GIRLBOSS, hung out with my family and even went for a run in the forest (happy me in the picture), something was nagging me in the back of my mind. What did I need to do at work when I got back? What would the grade for my thesis be? Did I need to do some more work for the proejct I am working on? Then I realized that I should let go of all these questions and focus on the here and now. Which is easier said than done.

Really, you need some serious me-time in your busy schedule, otherwise you’ll go crazy or make mistakes at those things you’re so passionately working on. Finally I managed to focus on the fact that I was on a tinie tiny holiday and that I should enjoy as much as I could before I’d going back to my busy life again. And it helped! After two days, we went back home and I felt so relaxed. I had two days of no obligations whatsoever and I fully focused on the fact that I could finally do whatever I felt like. In a sense you could say that I tried to become more mindful – focusing on the present instead of the past and future. Steffi wrote an article about becoming more mindful and that was my guideline. I paid attention to what was happening at the moment and not what I was going to do or did in the past. I often notice that I am already playing out the day in my head, what I am going to do and what it will be like. From now on I am going to try to focus solely on the here and now and get all my joy from the present moment.

More relaxing, less worrying

You as a busy fit girl should do so too! You will notice how much more relaxed you will feel and how much more you will appreciate small things. There’s no advantage in looking ahead or behind, there’s nothing you can do about both of them. Don’t worry about things you cannot change. Instead, focus on the now and you will see that that to-do-list doesn’t control your life and your mind will clear up.

Who’s joining me in becoming more mindful?

Thank you Fit Girls!

You may or may not know that I have written my thesis about Fitgirlcode, but did you know that we made the local newspaper with it? A couple of months ago, I asked you fit girls to help me out with my thesis by participating in one of my focus groups. This was picked up via Twitter by one of the editors of a Rotterdam newspaper called the Havenloods, and he asked me if it would be nice to have an interview for the paper. Of course I said yes – I love to talk about Fitgirlcode!

What we talked about was why I did my thesis research on Fitgirlcode, which then consisted of 20.000 fit girls. I found it hard to explain why it fascinated me how fast we have grown. But it does fascinate me. Looking back, it is really mind-blowing how many fit girls have joined the community in just five months… I remember the day well that Aranka casually mentioned she started an Instagram account with Christel and that I should check it out some time. And look where we are now! Almost 40.000 internationally located fit girls have joined in! Seriously people, that is amazing.

The headline of the newspaper article is “Rotterdam community becomes worldwide platform”. Well, I think it definitely did. When we asked you on Instagram where you came from, we got so many different answers. It is so good to see that Fitgirlcode travels the world and people are getting inspired in all these different countries. Keep inspiring each other!

So what I want to do is thank you. Thank you for the unstoppable energy you are giving us by reading and appreciating our posts. Thank you for sending us your pictures or tagging it with #fitgirlcode, so we can be a part of your journey. Thank you for being the best ambassadors a community can possibly have – we wouldn’t have grown so incredibly fast if it wasn’t for you!

And of course, a big and warm thank you to the people who participated in my focus group and thus made my graduation possible: Dionne, Mirjam, Wing, Kim, May-Anne, Daphne, the Fitgirlcode team and several others (gotta keep those privacy rules in mind!) You are awesome!

Adidas Ultimate Fit Legging

My first running tights were the Ultimate Fit Legging from Adidas, and after using them for 3 months now, I decided I should write a review about it. When I buy sportswear, I always think hard about the quality and look up experiences of others to see if the leggings don’t start sagging or lose color after washing them once. Besides, the price should also be reasonable, after all, I’m still a student! So here we go, the pros and cons of these printed babies of Adidas.

Looks

First of all, I love the print! That’s really what I was looking for – not one of those boring, all-black tights, but a print that stands out and you wouldn’t mind being seen in. I had one of those really ugly, old training trousers which I didn’t dare to wear outside of my comfy home, so when I took up running again and started working out at a gym, I decided it was time to buy myself a pretty one. Adidas also has the same one in a different color, but black/grey/white is easy to combine with colorful shoes or tops. After three months I still love the print!

Price

These tights are 45 euro, so that’s kinda cheap compared to some of the tights I have seen! Still, they are more expensive than H&M so I assumed the quality would be somewhat higher as well. As a student, I am pleased with the price.

Fit

Although I initially didn’t like the fact that I was ordering it online (so I didn’t have a chance to try them on before I got them), my doubts immediately faded when I first put them on. It fits me perfectly! The waistband is at the right height so your muffin top gets flattened and the length is great – it goes down till your ankles.

Quality

The Ultimate Fit Legging has a hidden pocket on the side in which I can keep my key whenever I go running, so brownie points for that, Adidas! I must say that the print is fading a bit after 3 months of washing. I have been a good girl and followed the washing instructions, but still you can see that it’s starting to look a little bit used. On the other hand, I have used it extensively, so can I really blame the quality? And it hasn’t started sagging yet, so I really shouldn’t complain at all.

All in all, I am very happy with my purchase! The fit and looks are great and the price-quality ratio even better. I’d definitely recommend the Ultimate Fit Legging to you fit girls.

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Me wearing the Ultimate Fit Legging at Elevator Sports. 

Do you have any recommendations for me?

 

Post-workout food

This week we received a question from Cheniva: what is good post-workout food? We all know that feeling when you have seriously trained your ass off and when you get home, all you wanna do is jump the fridge and eat it all. Now think back of Chris’ article ‘treat your body like a car’. Your body needs the right fuel in order to work properly. So when you finish a work out and come home, you should pay attention to what you are going to eat. But what foods are right for you after a work out? Here are some good post-workout foods for you to consider.

After your work out, you need to replenish on carbs and protein in order to properly nourish your body. Ideally, you must take more carbs and a bit of protein, in a ratio of 3:1 – however, not all of these post-workout foods have that ratio. We’re not gurus or experts, so don’t blame us if the ratio is not completely right 😉

1. Protein shake

I wrote a blog before about protein shakes and how they are beneficial for you. Protein shakes are perfect post-workout food, or well, actually it is a post-workout drink. The point is that these shakes contain a lot of protein (duh!) and that you need that to repair your muscles from the work out. A lot of rumours revolve around protein shakes, and some people associate it with bodybuilding and think it is crap. They are not crap! Your body needs protein in order to repair your muscles, and it is quite time consuming to take in all the protein you need through food, since food mostly contains little amounts. Plus, protein shakes are yummy! I had the flavoursvanilla, strawberry, banana, and creamy coconut so far, and I still can’t say which one my favorite is.

2. Yoghurt/Quark

These are both really good in terms of replenishing you with protein and carbs. Of course go for the low-fat version without a lot of artificial sugars added. You can also throw some nuts or fruit into the same bowl, that will make it a delicious post-workout snack!

3. Dried fruit and nuts

We already knew these were very good for our health, but it turns out that they are also rich in protein and carbs. Perfect for after your work-out!

4. Omelet

If you still have the energy, you can make yourself an omelet with, for example, spinach. Eggs are rich in protein and will help your muscle regain strength. And besides, omelets are delicious!

5. Chicken

You can prepare this either before or after your work out, but if you grill some chicken and veggies, you’ll have a super tasty post-workout meal. Chicken contains lean protein and carbohydrates without making you feel bloated. Nice, right?

 

What do you eat after your work out?

 

Top five must follow blogs

There are so many awesome blogs out there, which ones should you follow? I’m a bit new to Bloglovin (I know, I should be ashamed of myself), so I am not following a lot of blogs yet. However, I do have some favorites already! They range from fitness to fashion, from food to feel good. Check out my top 5 of must follow blogs at the moment!

  1. Anne Solveig
    Besides the fact that her blog is awesome, Anne is a really sweet girl! I’ve talked to her personally recently, and that makes her blog feel even more personal than it already is. This 21-year-old Dutchie blogs about fitness, food, fashion, make-up, city trips, and personal stuff. These topics are all balanced out and provide you with more than enough reading material. It is a light and easy read and is perfect to wake up with in the morning, so do check her out! Unfortunately you need to understand Dutch to read it (sorry international fit girls!).
  2. Fashercise
    Fashercise is the work of Alex and Camille, two Belgian best friends living in London. They post about a wide range of topics and believe that fashion and exercise should and can be combined. And wouldn’t we all like to look pretty while sweating like a pig? And if this isn’t enough already, they also discuss food, music, beauty & wellness, and gadget, with a dish of humor served on the side. Check out this blogpost, one of my favorites!
  3. Georgina Poh
    Georgina is so cute! She has a great sense of style and many inspiring work out ideas. Her food pictures make me think of the couple of months I spent in China and make me want to go back there! Ah well, I’ll just have to drewl over her food pictures, unless someone would like to sponsor a trip? (big puppy eyes)
  4. Food and Lycra
    The girls from Food & Lycra look like so much fun. Just by taking a look at their blog, you see how much they are enjoying their fit journey together. They are the best example of why you should have a BFFF (Best Fit Friend Forever)! Laura, Kim and Rachel blog about fitness, but also about food and fashion. What’s not to like?
  5. Follow Fashion
    I am not very good at spotting the first fashion trends and I don’t have super-awesome-pretty-stunning-fashionable clothes, but I do the best I can with the budget I have. Follow Fashion basically updates me on all the new trends so I get some inspiration for new outfits or how to combine that one shirt I have never been able to combine so far. They also blog about fitness, health and lifestyle, so definitely a must-follow. It is in Dutch though, but you can still go there for fashion inspiration even if you don’t understand the language.

Do you have any blogs for me that I should definitely follow? I would like some more to add to my Bloglovin feed!

How to prepare for Nike WOTN

Running 10km probably sounds pretty scary for most of us. Or well, at least it did to me! But what if I told you that it doesn’t have to be? The Nike We Own The Night 10km was only 3 weeks away when I registered, but still I am managing to prepare myself well for this. And so can you! I am definitely not an expert and I just started taking up running 3 months ago, but who knows, maybe you’ll get some inspiration from how I am training for Nike WOTN.

How to train your body

I assume I don’t even have to mention that you need to practice, practice, practice. It’s not smart to cut back on your training if you want to make that 10k without crying like a baby. Your body needs to build up muscle, so give it the time it needs to adjust to the distance. I’m not talking about months though, you can get that awesome body of yours ready in a few weeks! A mere 2 weeks ago I had never even ran 5k without pausing (only with pausing). Then I registered for WOTN and realized that I had to step it up a notch, and completely turned my mindset around. So first I wanted to achieve my first goal: running 5k without pausing. Having done that, I went for a 6k run without pausing – it turned out that that one km really does not make a difference, if you can run 5km, you can run 6. Then I went out for an 8km run, and ended up running 10 without pausing (PLOT TWIST!).

Be aware that I am not saying you should run WOTN without pausing – do whatever you prefer. If you are more into interval running, then do that! It is completely up to you how you are going to complete those 10k. Maybe I went a bit too fast, going from 6k to 10k in a week, but it felt like I was ready. And that’s the best advice that I can give you: listen to your body. Don’t overstep your boundaries, but if you feel like you can keep going without injuring yourself, then your boundaries are further away than you had thought and you can push yourself a little bit. Most of the times your body is ready, but your mind is not. Before I ran 5km without pausing, I kept on thinking while running “wow I really need to stop in a moment”, while in reality, it turned out that I could run for way longer than I had ever imagined! And seriously, if I can do it, you can do it. Believe in your capabilities!

What to eat beforehand

When you’re going for a long distance run, it is good to stack up on carbs before. Why? Because your body burns a lot of carbs during exercising, and WOTN is going to be a long work out. However, fat food and lots of meat are a no-no. Carbohydrate-rich foods are pasta (yum!), bread, rice and potatoes. Be sure to eat your dinner at least 3-4 hours before the race, to avoid getting any physical discomforts while running. If you’re hungry between mealtime and the start, eat a banana or a light sandwich. They will keep your tummy happy and will be quickly burned by your body. I’m seeing this as the perfect opportunity to splurge on pasta that night 🙂

Regarding what to drink – always drink water. Water has countless benefits and is always best for your body and health. I am not sure if you should drink while running, but I guess that differs with every person. Personally, I don’t run with a water bottle, but you should figure out what works best for you.

How to dress

Yay! We’ve gotten to the most fun part: cloooothes!

Of course we are all going to wear the official Nike WOTN shirt that you have gotten in your race pack. But besides that, you’re free to bring out the fashionista in you and combine it with the best pieces of your work out wardrobe. Choose something that is comfortable and supports your body in the right way. After all, it is still going to be a long run. I have recently gotten new running shoes, which I am definitely wearing! Carefully consider which shoes you will be wearing, as they really need to support your knees and joints.

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(I got these Adidas babies for my birthday, so in love with them!)

And last but not least…

BELIEVE IN YOURSELF! You can do this! 10k is going to be a breeze, you’ll see!
Let us know if you’re running WOTN, we would like to meet you fit girls! You can even win a Fitgirlcode bag if you spot Christel & Aranka first. Click here to see how you can win it.

How are you training for WOTN? Do you have any tips for me?

Filled bell pepper recipe

Studentenvoer has another amazing recipe for you! This time a super delicious filled bell pepper recipe. You could make it for lunch, but also for dinner – it’s completely up to you. Why don’t you try it?

Sometimes it can be hard to come up with new ideas for your lunch or dinner. Personally I’m often following routines in what I eat and find it hard to come up with creative recipes by myself. Thank god there are people on this earth who do know how to make amazing food combinations and Michelle from Studentenvoer is one of them. But let’s cut to the chase – you want to know how to make this, don’t you?

Ingredients (for 4 people)

  • 4 bell peppers
  • 1 bag of (garlic) shrimps
  • 1 cup of quinoa
  • 4 tomatoes
  • 1 red onion
  • 3 cloves of garlic (so don’t eat this before a date 😉 )
  • boursin or any cheese you prefer
  • pepper & salt

When you have gathered these ingredients, you are all ready and set for cooking this delicious recipe.

Let’s do this!

  1. Put a pan on the stove, containing 2 cups of water for the quinoa.
  2. In the meantime, you can cut off the top of the bell peppers and cut the other veggies up in small pieces.
  3. As soon as the water is boiling, add the quinoa.
  4. Pre-heat the oven at 180 degrees (Celcius).
  5. Cook the shrimp, garlic and onion in some (coconut) oil. When the shrimps are almost ready, you add the tomatoes to the party.
  6. When the quinoa is done, get rid of the water that’s left in the pan and add the quinoa to the shrimps.
  7. I know you already want to eat this, but behave yourself.
  8. Scoop everything into the bell peppers and put the boursin or cheese on top.
  9. Put the bell peppers in the oven for about 30 minutes.

NOW you can unleash your inner beast and throw yourself upon the food feast that you have created. Enjoy your masterpiece!

 

Running into a new mindset

A couple of months ago, I signed up for the 5k Ladies Run in Rotterdam. It was a motivator for me to start running again and seriously train from zero to 5km. I started out with the speed of an 80-year-old turtle who had to catch her breath every 200 meters, but I have to say, I’m more of a 10-year-old sloth now, so I guess that’s still progress, right? 😉

I never liked running and I’m not completely sure whether I do now. However, I have committed to going running at least twice, but ideally three times a week. It really helps that my BFFF comes along every time – I don’t think I could have committed to it without her. Running was very hard for me in the beginning, partly due to a minor lung problem I’ve had since I was a child, but also partly due to my mentality. I’m not the “Rome wasn’t built in a day”-kind-of-girl. If it was up to me, I’d want to build Rome in half a day and add Venice to the schedule as well. However, I needed to learn that your body simply isn’t able to do everything you’d like it to rightaway. It takes time and training to achieve your goals, which in my case was running 5km in 30 minutes – and after 2,5 months, I have finally achieved this.

Running can be awful, exhausting and even annoying. But it can also be energizing, mind-clearing and insightful. It all depends on the mindset you’re taking with you. You can continue to think that you are tired and out of breath while you are running, or you can focus on the landscape around you and bringing your breathing back to a steady pace. You don’t need to run that fast in the beginning – take your time and appreciate the fact that you actually put on your running shoes and are out there trying! Results won’t show in a week and it will be hard. There will be days when you are lying in bed and dreading to go out for a run. But then there will also be days that you will be yearning for a run or will complete one and feel absolutely, completely proud of yourself.

Tips to take with you when you go running:

  • Appreciate the landscape around you. Try going for a run in beautiful surroundings, or explore your hometown and discover beautiful spots. It will get your mind off the fact that you are running and that you still need to go 4km until you’re home. The landscape can be quite beautiful, wherever you are. Look at it. Appreciate it. 
  • Clear your mind. You can’t solve your problems while you’re out there running, but you can take a break from them. Taking a step back and thinking about other things can sometimes bring you entirely new perspectives and help you relax. Maybe when you get home, you’ll suddenly see the solutions.
  • Bring either your BFFF or your music. Running with the feeling of company is much better than doing it all by yourself.
  • Accept the fact that you are only human and you cannot start running 5km without stopping at day 1. Training your body takes time and it needs to build up muscle and strength before you can achieve the goals you have set for yourself. If you are out of breath, take a break and walk for a while until you can breath normal again, or try running slower. I hate it when people say this to me, but… Rome wasn’t built in a day.

 

My new goal is to run 8km (and eventually 10km) without stopping since I’m training for the We Own The Night 10km in Amsterdam on the 7th of June. Any other fit girls who are going to be there as well? 

International No Diet Day

The 6th May is International No Diet Day. It is also my birthday. Coincidence? I think not. It is just the universe telling me that I should eat all the pie I want and not feel guilty about it – so thank you universe, I will follow your advice! But what’s it about for all those who do not have their birthday today?

Celebrate your body

International No Diet Day is an annual celebration of body acceptance and diversity. It is a day dedicated to promoting a healthy lifestyle and to raise awareness of the dangers of dieting, therefore a day which Fitgirlcode fully supports! It was started by Mary Evans Young in 1992 (my birth year as well – see, really no coincidence here!). She experienced anorexia nervosa, but conquered it and helped people appreciate themselves for who they are and to cherish the body they have.

In short, the message of the International No Diet Day: all sizes and shapes are beautiful. Stop dieting. Honor the victims of eating disorders and weight-loss surgery. Learn the facts about dieting and weight-loss. Love and celebrate your body. 

Stop dieting

I cannot stress it enough how bad dieting is. Cutting meals and calories in order to lose weight is not the right way! Start eating healthy and nourish your body instead of starving it. If you supplement this lifestyle by working out, you will lose weight (if that’s your goal), and become healthier and fitter. Some might want to call this dieting as well, but I prefer seeing it as a lifestyle. You should never have the feeling that you’re starved and consciously do nothing about that feeling because you want to drop a few pounds. You are beautiful and you should celebrate your body instead of hating it!

Help a fit girl graduate!

Attention to all the Fit Girls! Our girl Shelley is currently writing her bachelor’s thesis about the Fitgirlcode community and could use your help in doing so! She is organizing a focus group for which she needs Fit Girls to participate in. A focus group means that you would basically just have to talk about Fitgirlcode for 1,5 hours or so, while she guides the conversation with questions and statements (so no worries about awkwardness 😉

When: 7th & 8th May at 7 pm (you’ll attend 1 day)
Where: Erasmus University Rotterdam (easily reachable by metro or tram)
Who: 5-8 people per group
Language: English
Reward: a personal mention on the Instagram and Fitgirlcode blog, eternal Karma points and baked healthy snacks during the focus group

You would help her out a great deal by coming! Please contact community@fitgirlcode.com if you are willing to help your fellow fit girl.

Strawberry-chocolate oatmeal

There’s no doubt that you can’t kick off the week better than with strawberries and chocolate.. And Studentenvoer brings you the healthy recipe for a bowl of oatmeal!

What do you need?
– Half a bowl of oatmeal
– Half a bowl of soymilk
– 1 tsp raw cacao powder
– A handful of strawberries
– 1 homemade chocolate heart (see their page for this recipe) or 1 piece of dark chocolate

What do you do?
In order to prepare this bowl of heavenly goodness, you:
1. Mix the oatmeal and cacao powder thoroughly
2. Add the soymilk and stir it until it has mixed.
3. Put the bowl in the microwave for about 2 minutes and 30 seconds
4. Take it out of the microwave and mix it again
5. Decorate it with the strawberries and put the piece of chocolate in the middle.

Enjoy this awesome breakfast and kick ass!

Oh, before you go, did you know about these amazing benefits of raw cacao powder?
Raw cacao powder…
– Makes you lose weight
– Improves your blood circulation
– Lowers your blood pressure
– Stimulates the kidneys and enhances digestion
– Helps patients who have no appetite, kidney stones or anemia
– Protects against free radicals and other destroying molecules, which are known to be the source of strokes and heart diseases
– Results in less deaths with regard to heart diseases

Turn in your old clothes for discount

“Don’t let fashion become garbage”. That’s the slogan of H&M Conscious. Every year, thousands of kilos of textile end up in the garbage, while at least 95% can be re-used. H&M wants to decrease the impact the fashion industry has on the environment and therefore launched an initiative to collect old clothes with the goal of using them for a new purpose.

Turn in your old clothes for discount

You can hand in any of your old clothing and give them a second life – even if it’s ripped, torn, or just extremely 2006 ;). It does not have to be H&M clothing, but it can be of any brand. Everything will be sorted and used for either of these four purposes:

  • Second-hand sales. Those lovely jeans that you don’t fit in anymore (either because you’ve gained muscle or you’ve shrunken a size) can be worn and loved by someone else!
  • Recycling. Your favorite but worn-out top will live a second life as textile fiber or could be used to produce other products like isolating material for the car industry.
  • Re-using. Sometimes your not-so-fashionable-anymore babies can be processed into other products, like cleaning cloths.
  • Producing energy. If all of the above are not an option for the batch you’ve turned in, it will be used to produce energy with.

Discount

So what’s in this for you except for the karma points? You get a discount of 15% on your next purchase for every full bag of clothes you turn in. At the moment, every H&M store in the Netherlands is participating, and more and more stores abroad are joining since the fall of 2013.

Personally, I love this initiative and I’m going there today to turn in a big full bag of old clothes. More space in my closet, giving them a new life ánd getting a discount on that sport top I’ve been wanting for a while! 

For more information, check out:
hm.com/longlivefashion
hm.charitystar.com
ico-spirit.com

How to drink 2L water a day

Are you also having trouble to drink that 2L water a day? I found a solution that might work for you as well. By nature, I am not a very thirsty person – actually, I am hardly ever really thirsty and often I forget to drink enough water. Ever since I substituted juice with water, it’s going a bit better, but still I’m having trouble reaching the recommended 2 liters a day.

Waterlogged

Therefore, I started using this app called ‘Waterlogged’. It’s a real simple concept: you set your daily goal and start with an empty bottle. Everytime you finish your drink, you add it to the bottle and you see it filling up! It also shows you how much you still have to drink and you can even set some goals in between, such as having drunk 1L by 14:00.

A little help

If you’re like me – forgetting or struggling to drink enough water and in for a challenge, then this app is great for you. ‘Waterlogged’ is only available for iPhone, but there are plenty of very similar apps for Android as well.

P.S. Pluspoint: when you finish the 2L, they make you press an ‘I Am Successful’ button 😉

Squats… They work!

You’re probably thinking, “duh, of course it works”. But to be honest, I didn’t expect to see results so fast! Sure, you see all these success stories online, but seeing your own body change is something entirely different.

Remember when I told you about the 30 days squat challenge? Well, I finished it. And I started all over again. Whereas I told you last time how much effort it took me to do 75 squats, I’m now doing them easily. I even added a 5kg dumbbell to my squat work out halfway through the first challenge. And what I’m most excited to tell you about: this week I did 120 squats with 20kg added! For me this was a milestone, for I would have never been able to do that if my legs weren’t getting stronger. Not saying that walking or getting out of my chair is my favorite activity today (2 days after), but hey, that’s not the point 😉

And there is more – can I get a drumroll please? …
My bum is shaping up! I’m noticing small changes, and I’m doing squats now for about 45 days. So imagine, you could be a whole lot closer to that Beyoncé-booty in just 1,5 months. That alone should be enough motivation. Go squat NOW!