A Women’s guide to building muscle without looking bulky

fitness

Women are always looking for ways to get lean and toned, but what about gaining muscles? Building muscle can be tricky because they often come with a bulky look, and many women want to build up their muscles without looking bulky. But how exactly can that be done?

You don’t have to be a bodybuilder or weightlifter to build muscles. You can avoid a more extreme look if it makes you uncomfortable. One step to building lean muscle is making sure you’re getting enough protein in your diet. Protein is found naturally in plenty of foods, and it’s also available in the form of supplements at the grocery store. In addition, you may check out NSP Nutrition for its wide range of supplements.

WHAT ARE MUSCLES AND WHY DO WOMEN NEED IT

You may be thinking, ‘what exactly are muscles and why do women need them?’ Firstly, your muscles make up about half the weight of your body. Second, they’re essential because they can help with your overall fitness levels. This means that the more you build your muscles, the higher the likelihood that it’ll increase your metabolism to burn more calories at rest.

Additionally, muscle tissue is what keeps the body strong and healthy by supporting your joints. They also utilize your body’s glucose to help regulate blood sugar levels. This means that if you have diabetes, building more muscle can be a great way to keep the disease under control. Lastly, caring for your muscles through exercise and stretching is a great way to improve your posture.

HOW TO BUILD MUSCLES WITHOUT LOOKING BULKY

There are many tips for building muscle while maintaining a feminine figure. However, the two most important factors are your diet and the type of exercise you do.

  • Foods That Help With Building Muscles 

Building muscle starts with having the proper diet. An ideal diet includes carbohydrates, proteins, and healthy fats.

Although usually avoided because they’re believed to cause weight gain, carbohydrates are essential if you want to build muscles. They’re a great way to achieve the energy needed for your workouts, as well as help with muscle recovery afterward.

On the other hand, proteins are an essential part of building muscles because they provide the amino acids that the body can’t produce alone. These amino acids are believed to be necessary for tissue repair and absorption. If you’re thinking about how much protein you need per day, it really varies depending on your age, height, weight, and activity level. You may consult a dietitian for the best advice on how to go around this.

Lastly, healthy fats are essential because they help with fat loss and weight management while preventing obesity and heart disease. Consuming them is also associated with improved brain health and increased testosterone levels in women—both of which can contribute to muscle growth over time. Examples of healthy fats include olive oil, avocado, nuts, and whole eggs, among others.

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  • Exercises That Work Best For Females 

Now that you know the proper diet for building muscle, the next important thing to know is what exercises can help you become toned without bulking up. Here are some suggestions:

  1. Focus On Weight Training

Weight training is better for women who want to build muscle without looking bulky. The most effective exercises require exerting a large amount of force simultaneously, such as squats and lunges.

To do a proper squat, start by standing with your feet shoulder-width apart, toes pointed slightly outwards, and your knees pointing straight ahead. Then bend your hips back (keeping them over your heels), lowering as far down as possible.

You can also lunge by stepping one foot forward, making sure to keep your back completely straight. Then, push off of your front leg and bring yourself back up into a standing position. Repeat on the other side for one set before switching legs and starting another set.

Women should also remember that working out doesn’t have to take hours and hours of their day. It can be as simple as doing ten minutes in the morning followed by an hour at night or taking a break after work to do twenty minutes of exercise.

  1. Get Into Cardio

Aside from having days for weight training, there should be days that you focus more on cardio and high-intensity interval training. You can do this by alternating between running in place for thirty seconds at full speed followed by walking in place or jogging slowly for sixty seconds before starting again.

  1. Try Flexibility Exercises

Studies show that yoga and other flexibility exercises have many benefits for people, especially women who want to build muscle without looking bulky. They both focus on stretching, which helps develop muscle tone and boosts fat loss, making your muscles more defined.

BOTTOMLINE

Women are often worried about building muscle because they don’t want to get bulky. But with the proper guidance, you can get the toned body you want. First, make sure that your diet’s right and you’re doing the appropriate exercises. Keep these tips in mind as you embark on your journey of toning up without adding too much to your size. Good luck!

What is so special about tofu food?

If you are interested in a healthy lifestyle or just love to cook, you’ve probably already noticed the increasing popularity of a product called tofu. Although this traditional product of East and South-east Asian cuisine has been known for over 2,000 years, nowadays it seems that it is being rediscovered. It is becoming a food used in the whole world and is highly valued for its beneficial properties. What are they? After answering this question we will discover the key to the popularity of tofu.

Tofu contains amino acids that are essential for our bodies. In order for the body’s cells to function and regenerate properly, your body needs 20 different amino acids. Without eight of them, the body simply cannot function. They are very important for the functioning of the brain, acids are also responsible for the transfer of information from one nerve cell to another. Amino acids are usually found in animal proteins like meat or eggs. Tofu is also one of the foods that have a lot of amino acids.

It has a great amount of manganese, iron, and copper. These elements are vital to our body. Magnesium is important in the production of proteins as well as carbohydrates, in energy metabolism. Meanwhile, iron helps the blood to perform its functions properly – to transmit burns, protect against diseases, and so on. Finally, copper is involved in the production of the pigment melanin, which protects us from UV sun rays. It also has an analgesic effect, protects against infections, and strengthens the immune system.

Tofu is one of the ways to prevent diseases. It is recommended for those with cardiovascular disease or have hypertension as it has less cholesterol and fewer triglycerides than meat. Furthermore, tofu contains calcium which is an essential nutrient for those who are suffering from osteoporosis, osteopenia, or calcium deficiency disease called hypocalcemia. Finally, the good properties of tofu significantly reduce the chances of cancer as well as to contribute to heart diseases. And these are just some of the beneficial properties of tofu.

It prevents overeating. Tofu is also valued for the feeling of satiety it gives. This means that after eating tofu, you will probably no longer want to have a snack between meals. And sometimes it’s so hard to resist chips or cookies! However, if you feel full, you will not simply want to snack. Problem solved! This way, not only will you be able to maintain a healthy diet, but also avoid unpleasant surprises when getting on the scale.

Consumption of tofu helps to lose weight. As already mentioned, tofu is a particularly saturated product. And most importantly, it is low in calories. It is a product that is especially appreciated by specialists because of its useful properties. It also has a special advantage due to its taste properties. You have the opportunity to use it in a wide variety of dishes, as well as marinate in a marinade you like. This way you can eat tofu though every day. The diet will not be difficult to follow when you can eat various dishes the way you like.

Tofu is a soy-based meat substitute. As is nutritious enough to replace meat, tofu is widely used by vegetarians and vegans. The preparation of this product is very similar to cooking meat. The only difference is that you need to drain tofu. Therefore, it would be useful to have a tofu press in your kitchen. Then you have to marinate it and finally fry, bake or boil it depending on the dish the way you are used to cook meat or vegetables.

3 delicious pasta salads!

Hoe maak ik een lekkere pastasalade?

From the Vegetarian Fitgirlcode Guide

ZUCCHINI PASTASALAD

Ingredients

  • 70 grams of whole-weat pasta
  • 1/2 avocado
  • 150 grams of zucchini
  • 40 grams of arugula
  • 1 tomato
  • 1 garlic clove
  • 30 grams of dairy spread
  • 15 grams of pine nuts
  • pepper and salt

Method of preperation

  1. Cook the pasta for 8-10 minutes.
  2. Cut the avocado, zucchini, tomato and garlic to the desired size.
  3. Heat some baking spray in a pan and fry the zucchini and garlic in it. When the zucchini starts to cook, the tomato may also be added. Also add the pepper and salt and possibly some other herbs.
  4. Heat the pine nuts in another pan, without baking spray or coconut oil.
  5. When the pasta is ready, it can be added to the pan with zucchini, garlic and tomato, together with the dairy spread and avocado.
  6. Wait until the dairy spread has melted and make sure everything is well mixed.
  7. Put the contents of the pan on a plate and divide the arugula and pine nuts over it!

Wat is het recept van een avocado pastasalade?

From the Vegetarian Fitgirlcode Guide

CREAMY AVOCADO PASTA SALAD

Ingredients

  • 60 grams of whole-weat pasta
  • 1 tomato
  • 1 onion
  • 100 grams of broccoli
  • 30 grams of dairy spread
  • 70 grams of avocado
  • 2 tsp paprika powder
  • pepper and salt
  • optional: pine nuts

Method of preperation 

  1. Cook the pasta in 8-10 minutes.
  2. Cut the tomato, onion and avocado in desired size.
  3. Heat some baking spray in a pan. Bake the onion, when the pasta and broccoli are as good as done.
  4. Add the tomato, avocado and paprika powder a little later. Wait until these are warm and then put all the other ingredients in the pan, including the pasta and broccoli. Leave the pan on a low heat for a short while.

Zo maak je een pastasalade

From the Vegetarian Fitgirlcode Guide

GREEK PASTA SALAD

Ingredients 

  • 120 grams of whole-weat pasta
  • 100 grams of feta
  • 2 tomatoes
  • 120 grams of olives
  • 1 paprika
  • 2 spring onions
  • 2 tsp green pesto
  • 60 grams of dairy spread
  • pepper and salt
  • parsley

Method of preperation

  1. Cook the pasta in 8 – 10 minutes.
  2. Cut the feta, tomato, olives, paprika and spring onion in desired size.
  3. When the pasta is ready, let it cool off a little and then mix it with all the ingredients.
  4. Put half of the pasta salad in a container after it has cooled. Keep it in the fridge (for your lunch tomorrow).
  5. You put the other half on a plate.

 

Which one are you going to try? These pasta salads are super healthy and very easy to make! Enjoy your pasta girls! 

All the photos are made by @storiesbysuus.

7 tips to drink enough water every day

Drinking more water sounds really easy, but drinking enough water can be a challenge. There are many benefits to drinking enough water. If your water intake is not equal to what you lose in water, you can become dehydrated. There are several (health-related) reasons why drinking enough water is important. I have listed a few for you! 

 

♥ Water helps to keep the balance of body fluids
♥ Water helps to keep the muscles flexible.
♥ Water helps to keep skin beautiful and to give you that special glow.
♥ Water helps you kidneys.

We probably all know that drinking water is good for us. But let’s be honest, do you really drink more than 2 liters of water every day? Well, not me. Here are some tips to make sure you drink that extra bottle of water.

water

1. ADD A TASTE

Water is quite boring, so you can add almost any taste to it! For example, fruit (berries, orange, lemon, pomegranate or watermelon), vegetables (cucumber or celery), or spices (mint, lavender, cinnamon, vanilla). It gives that little bit extra to your regular water. There are also special water bottles for sale with a part where you can put fruit, vegetables or herbs. These are called infusion bottles. Google it 😉

2. TRY AN APP

There are several apps that will help you manage your water intake. For example ”Water your body” or “Waterlogged”. If you don’t want to use an app, you can aslo put some alarms for yourself on your phone reminding you to drink a glass of water. Or two glasses. ?

3. CARRY IT AROUND

If you always have a water bottle within reach, it gets easier to drink more. You keep reminded to drink water everytime. Be prepared! Wherever you go, always make sure you have a bottle of water.

IMG_1092-1024x732

5. DIY REMINDER

Buy a clear bottle that you can write on. Mark with lines the amount you want to have drunk at a certain time and add this time. This way you literally keep your goals in sight all day.

6. USE A STRAW

You probably drink more and faster with a straw. Let’s see what happens when you use a two ;). Drinking with a straw is also better for your teeth. The liquid does not get through your teeth through a straw, so this is less harmful. Just try it out!

7. EAT FOOD WITH LOTS OF WATER IN IT

This doesn’t really count as drinking but it does hydrate you. Foods such as cucumber, lettuce leaves, grapefruit and watermelon are known for their high moisture content. About 20% of our fluid intake comes from food, so let’s eat some water!

8. USE SPARKLING WATER

Mix fruit juice with sparkling water and you will have a nice and fresh drink all day. It’s just like soda!

So for all Fit Girls: keep your water bottles ready and drink! If you are looking for a nice bottle to take your water with, check out our #FITGIRLCODE water bottle. This ensures that you drink enough water because 1 liter fits in and it looks great!  

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
  • ½ 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.

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 >

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?

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 >

Sophie’s Fitgirlcode Guide Review- 4 week progress

The time has come! I am finally halfway through the Fitgirlcode Guide?. And I must say, there have been some ups and downs, but the results are most certainly there. The 2-week progress review, which I of course posted 2 weeks ago, feels like 4 months ago or something ?. Time is literally flying by as I do more of the Guide. Now, I won’t keep you waiting much longer, here is my 4-week progress and my 4-week Fitgirlcode Guide review:

The transformation

So, first of all, let’s not critique my photography or modelling skills as they are non-existent ?. Secondly, yes, I did get more tanned, and no, the Guide did not help with that (lol sorry). Now, let’s talk about my progress. In the article about my 2-week progress I mentioned the changes that I had noticed, and how I felt about the Guide 2-weeks in. Quick summary: after 2 weeks I felt a lot less bloated and already quite a bit leaner as well as confident.

Throughout the first 2 weeks I really kept to the Guide’s food schedule which luckily enough included a cheat meal per week. When I think about it, I didn’t even “need” the cheat meal as all the food tastes good anyways (and there’s definitely enough food, TRUST). I only really needed the cheat meal because I would go out to a restaurant with my friends or family and then it’s quite handy to not constantly be thinking “omg I can’t pick anything cause it’s not in the Guide”, the cheat meal allows you to think “it’s okay to enjoy a nice meal, this will keep me motivated”.

4 weeks… It’s as if my whole body got stretched out in just 4 weeks! The most significant changes, to me, are my tummy and legs. Both of those got more toned and muscular. Thank the squats and leg raises!?The craziest thing?! I didn’t really gain or lose any weight.? How come?! This is because I included quite a bit of weight training into my workouts. Meaning that the fat that I lost was then replaced by muscle, and muscle is a lot heavier than fat. So, even if I lose 5 kilos of fat, the muscle I gain (which tones my body) will weigh about the same.

How do I feel?

Damn… I FEEL GOOOOODDDD!! haha It’s honestly amazing, even though I haven’t reached my goal yet, I already feel so confident just knowing that my body is healthy and fit. As I mentioned, there were some ups and some downs. The occasional down often came after a long day or week where I felt tired and wouldn’t be in the mood for whatever workout I had planned. In order to counter that down and still get in my workout I’d adapt the workout I had planned to whatever I was in the mood for. Normally, all my workouts start with about 15-20 minutes of cardio, but I don’t really like cardio that much. So, when I’m feeling down I just think “okay I’m just going to do whatever I’m in the mood for”, and then it brings me to the good feeling…

…the glorious ups! These are just the constant good vibes and feelings that you get after having done your workout or while you’re eating that delicious healthy meal. Seeing your hard work pay off… Damn! That’s the best feeling ever!

Favourite meals so far

4 weeks of snacks, dinners, lunches, and breakfasts… That’s a whole lot of food! So, which meals will I most definitely keep in my life, even after the Guide? Yogurt bowls! Gaddamn I love yogurt bowls now. I used to not really like yogurt that much but the Guide has given me the most perfect yogurt recipe: low-fat yogurt + strawberries + blueberries + nuts + honey + cinnamon.?? Many of the other breakfast recipes also gained a place in my heart, for example, the banana mugcake and the buckwheat pancakes. In addition, the Guide introduced me to cream cheese (light). Cream cheese in pasta, on rice cakes, on bread… Cream cheese everywhere! My favourite cream cheese recipe is without doubt the creamy broccoli chicken pasta.? I absolutely love getting introduced to these new recipes, they most definitely help me create a healthier and tastier everyday life.

Last pieces of advice

As a student I can say to my fellow student Fit Girls: Don’t be afraid to spend a little more on healthy food. In the beginning of the Guide I had to stock on some basic ingredients such as buckwheat flour, protein powder, raisins,… Just really random stuff that I didn’t have before. This made my first week of groceries a bit more expensive. However, now that I’m 4 weeks into the Guide I’m spending a lot less money on groceries than I was in week 1.

Don’t stop yourself from having fun on the weekend or at any other time! I admit, on the weekend it was harder to keep up the Guide’s meal plan. This is because I would go out, have fun, enjoy the sunny weather. I wasn’t prohibiting myself from having ice cream or a glass of wine. I simply made those occasions more special by not doing them during the week. It’s all about balance in the end!

I’m in week 5 now and will make sure to keep you updated on my progress at the end of week 6 and finally after week 8 when I will have finished the whole Guide.

Are you ready to take on the Fitgirlcode Guide challenge? Get the Guide right away >

Are you curious about what my workouts look like? I describe my summer body workout here >

3x eggs for breakfast

Breakfast is the most important meal of the day, right?! Well, I truly hope so because breakfast is my favorite meal of the day. Hot or cold, extensive or minimal, sweet or savory? How your breakfast looks is completely up to you! There are so many variant foods that are appropriate to eat in the morning that you can change it up every day. What I love to eat on a sweet saturday morning: EGGS. Whether I’m hungover (lol) or not, eggs just seem to always be lying around, ready to make my day a little brighter. Here are 4 different ways to make eggs for breakfast:

1. Spinach omelet with salmon and cottage cheese

One way to boost your breakfast is with an omelet. This crêpe looking omelet is the perfect healthy breakfast for a Fit Girl. Eggs, salmon, cottage cheese, spinach, pine nuts… An omelet is just what you need if you’re feeling hungry yet you don’t want to lose track of your healthy eating habits. A slice of brown bread is never wrong to add to this recipe!

2. Scrambled eggs in avocado

Yum, yum, yum! That’s all I’m thinking right now. A simple and quick cook up of scrambled eggs mixed with some avocado, olives and spinach is a perfect and balanced way to boost your energy in the morning. Are you also an avocado-passionate Fit Girl?! ?

3. Savory vegetable pancakes with poached eggs

Well, doesn’t this just look delicious? These pancakes made from cauliflower, spring onion, broccoli, parsley, egg and milk is a beautiful alternative for the classic “pancakes for breakfast” recipe. With just a poached egg on top to top it off (and some cheese of course because… Cheese!). A saturday morning that is simple yet complex, a Fit Girl food-challenge that you can enjoy and that will be rewarding in taste and nutrition.

Are you also someone who liked to enjoy a nice egg breakfast on a saturday morning? Or do you prefer something else, tell me in the comments! I could write about it in my next article. ?

Photo credits (Header): Rachel Park, via Unsplash

Are you someone who enjoys treating themselves on a saturday morning? Try out one of these breakfasts.

5x best cafés in paris

There is not one year where Paris doesn’t manage to lure tourists in and wow them with its beauty and culture. From the Arc de Triomphe, to the Louvre and the Eiffel Tower, there is so much to visit in Paris and it remains on our top list of best city trip destinations. The month of May is great for city trips as it is less packed and the weather is amazing! Are you planning on going to Paris some time soon? Make sure to check out these 5 cafés that make for the best cafés in Paris.

1. Café St. Régis

This café situated near the Notre-Dame in Paris, on the Île Saint-Louis, is a must! With their delicious menu which offers sweet as well as savory meals, it is precisely the type of French cuisine that will make you feel like a real local.

2. Café Oberkampf

This café which lies in the middle of the lively and young district in Paris, offers the utlimate sandwiches and toasts. It makes for a perfect lunch hotspot with your friends.

3. Café Charlot

Located between the Hôtel de Ville and the Place de la République, Café Charlot is there to make sure you enjoy your sunny lunch in the heart of Paris. Between the museums and the shopping, this café offers the perfect rest to your busy day city tripping.

4. Café Carette

Right next to Le Marais, which is the best city-shopping district in Paris (I believe), lies this cute café: Café Carette. If you’re looking for a lively district in Paris with lots of shopping around it, then you’ve found it! Start your day with a lovely little brunch at Café Carette and you’ll be energized enough to walk the streets of Paris all day.

5. Le Peloton

Only a block away from the Seine, which is the river shaping Paris, lies Le Peloton. Le Peloton is a café that displays the beauty and talent of the well known French desserts. Are you in need of a sweet treat in Paris? Make sure not to miss this one.?

Can you guess where I’m going in 2 weeks? PARIS! ? I actually am French and lived in Paris a few years ago, so I can personally attest to the greatness of these cafés. When I’ll be there I’ll make sure to leave some time in my days to enjoy these little cafés that are typical of the Parisian lifestyle. Gosh I miss it!
Have you been to Paris before? Which café still holds a spot in your heart?

Photo credits (Header): Hello Light Bulb, via Unsplash

Did you like reading about city hot spots? Then check out our favourite hot spots in LA >

A sweaty HIIT workout

Otherwise known as High-Intensity Interval Training, HIIT is there to get your body moving and your fat burning. HIIT has gained popularity over the last few years as it is a quick calorie and fat burner that can easily be done at home. If you are looking to lose weight then HIIT is definitely something you should be thinking about! However, if you’re looking to build muscle, then HIIT is not the perfect fit for you. In the Fitgirlcode Guide there is a HIIT circuit presented and it sure does make you sweaty (even after just the 1st exercise).

Now you may ask yourself, what does a HIIT workout actually consist of? Well, it’s a circuit based on quick sets of intense exercises that work anaerobically, followed by shorter periods of rest. In our Guide we suggest you do 45 seconds of an exercise with 15-20 seconds of rest before the next one. Of course, everyone is different when it comes to HIIT. I am actually terrible at HIIT compared to, for example, cardio training.? I am simply not a person that is good at anaerobic workouts, but that is why it’s even better that the Fitgirlcode Guide is making me do some more HIIT workouts. The only way is up.?

Here is an example of a HIIT circuit:

1. Burpees

2. Jumping Jacks

3. Squat jumps

4. High Knees

5. Lunges

6. Mountain climbers

 

Aim for a 30-minute HIIT workout if you’re looking to get that summer body in no time! ? HIIT is a guaranteed sweaty shredder, there is no questionning that.

Are you an expert when it comes to HIIT workouts? Comment which exercise you like most! Let’s help get each other some workout inspiration.

The life of a Fit Girl consists of workouts and healthy food.

Sophie’s Fitgirlcode Guide Review- 2 week progress

Hi Fit Girls! As you may or may not know, I started the Fitgirlcode Guide 2 weeks ago.?The reason why I started it is because I am leaving to Singapore this summer (I am basically fleeing to warmer weather). And, in order to be able to enjoy the weather, I want to feel as comfortable in my own body as possible. I love summery dresses and clothes, but I often don’t feel as comfortable wearing shorts as I’d like to be. Therefore I decided to do the Fitgirlcode Guide and aim for the body that I have always wanted. That is, a body that is strong, toned and healthy. The Fitgirlcode Guide supports precisely such a body type so it was a perfect fit! Here is my 2 week Fitgirlcode Guide review:

How do I feel about the Guide so far?

I honestly enjoy every day of the Guide. How come? It’s because the Guide is not restricting and thus doesn’t really feel like a “diet”. Diets are often associated with negativity because you’re giving up good food… However, the Fitgirlcode Guide isn’t really a diet, it simply gives you a very healthy and balanced meal plan with an accompanying selection of workouts that will tone your body and give you that strong and healthy look.

What also makes the Guide easier is that you don’t need to “strictly” follow the recipes the way they are shown. For example, I don’t eat fish or seafood and so, instead I just eat chicken whenever salmon or tuna is mentioned.

In terms of motivation, it’s all still there at the moment! ? Since I haven’t lost any motivation, I haven’t diverted from the meal plan. Except for once in the weekend… In the weekend it’s hard to keep up every meal of the Guide as you’re often out and about, enjoying life and taking part in activities with your fam and friends. This is luckily not a problem, the Guide encourages you to be active and to enjoy life. The only thing it stresses is that you should keep a balance and not go completely off track. This means that I could guiltlessly enjoy the fries and burger I had on Sunday night.?

Is there any progress?

Two weeks isn’t much, so I don’t have my perfectly carved abs YET! ? However, I do feel a lot leaner. I can see my body getting more and more toned every day, and guess what?! I LOVE IT!! After week 1 I felt a lot less bloated, which was really a problem that I had when I wasn’t eating very well. And now week 2 is where my body started to really get leaner.

Apart from the physical changes, I now also feel A LOT more confident. I am starting to love my body and what it’s capable of (which I notice in the gym)! My dedication to the Guide grows every day which means that saying no to beautiful little snacks is maybe a little painful, but the pride I get afterwards is so much better.?

In addition, I have made a lot of progress in terms of my appetite. The Guide has really taught me to stick to 3 meals with small, healthy snacks in between. Before the Guide I was just kind of eating whenever I wanted and it made me constantly crave more food. However now I just look forward to a particular time of day when I will eat, and the snacks in between are very useful as they kill my cravings.

Is it easy to keep up?

It’s neither easy nor difficult… It simply takes commitment and preparation. Your life actually becomes easier because you know exactly what you need to eat every single day. However, when you have a busy schedule and don’t have so much time, it gets difficult to prepare all your meals. Resisting temptation is of course also difficult but if I manage to conquer my cravings for snacks, then you can too! ?

The workouts are not too intensive as there are only 3 per week (I actually do more than the Guide suggests because I am a sport fanatic). Some of the exercises are difficult and need real persevarence, whilst the other half of the exercises are a bit easier and more enjoyable. Much like the meal plan, the workout plan is also flexible. For example, I love weight training, and so I just do the Guide’s workouts as a warm up and then do my usual weight training.

I hope this review helped shed some light on what you could expect from the first 2 weeks of the Fitgirlcode Guide. I honestly recommend the Guide as it allows you to reach your goals quickly and easily, in a fun and healthy way! If you have any more questions or comments don’t hesitate to comment or email them. I’d be happy to answer them. Otherwise, I’ll see you in 2 weeks with my 4-week transformation pictures! ?

If you’re curious about the ways in which I remain motivated you should check out this article I wrote >

How to: Homemade peanut butter

Recently Fitgirlcode’s newsletters have been booming with inspiration and fresh doses of motivation. We love to personally hand you our favourite recipes and workouts, as well as our thoughts on the most exciting happenings around the world. We’ve also decided to send out FREE DOWNLOADS to our dear Fit Girls so that healthy cooking and fun workouts are never too hard to find out about. Do you think that you could use some weekly new workout ideas and refreshing recipes? Are you someone who likes to hear the words “YOU GOT THIS”? Our newsletters will boost your motivation, and help you stay on track in a HEALTHY WAY. Take the leap of faith and sign up.

Now, one of the free downloads that we have sent out in our newsletter is about, what we’ve all been waiting for, HOMEMADE PEANUT BUTTER! The road to a Fit Girl’s goal is long and hard, sometimes its best to just treat yo self and use it as a moment to gain motivation once again. Bake a cake! Or make one of our vegan PB cookies! Upgrade your treat with your very own homemade peanut butter.

Homemade peanut butter: Free download

This is one of the 3 pages of the whole download, the full download is available once you join the Fitgirlcode newsletters. Every week, a download like this one will be delivered straight to your inbox! Ranging from recipes, to workouts, to mini-guides… Curious as to what is waiting for you?! ? Try it out!

Making peanut butter now actually sounds pretty simple… Make a first attempt and comment down below how it went for you!

Photo credits (Header): Christine Siracusa via Unsplash

If you’re looking for a bigger Fit Girl commitment, try out our Fitgirlcode Guide!

Fitgirlcode Guide Reviews From You!

The Fitgirlcode Guide is celebrating its relaunch today! We have been listening to your wants and needs and we have managed to incorporate your wishes into the Guide. What will make this updated Guide even better is its international orientation. Now you can get the Guide with the measurements in both grams and ounces! As a plus, the design has been updated and made even more appealing. So, no need to hold back on sharing those Instagram pics of you and your Guide!

In order to show you the success of our past Fitgirlcode Guide we want to share some of the Fitgirlcode Guide reviews that your fellow Fit Girls sent us.

The Fitgirlcode Guide reviews:

Noraly:
“The easiest thing is that you now have a weekly menu. We don’t need to think about what we want to eat every week anymore. We do the weekly groceries in the weekend and then we conveniently have everything in the house which allows us to cook and eat on time and in a relaxed manner.”

Claudia:
“The Fitgirlcode Guide definitely gives a lot of support. It indicates precisely what you’re allowed to eat, how much you should eat, when you should train, and also when to give yourself some rest. That works incredibly well.”

Lauren:
“I find them very easy to follow! The simplicity of how everything is explained is very enjoyable, particularly for the recipes.”

Anne:
“I found the recipes delicious and I still make some! I even enjoyed the workouts, and they were very manageable at home.”

Iris:
“I am personally very happy with the Fitgirlcode Guide. Thanks to the handy tips and the variant tools (workout routines, grocery lists, motivating quotes here and there, mindfulness audios) you feel way more engaged and committed, which helps you keep it up for a longer amount of time. If you were still doubting, I would give you a push in the Fitgirlcode Guide’s direction, because it truly is worth it!”

I actually personally started the Fitgirlcode Guide 1 week ago. So I can attest to these quotes and say that they are 100% true. From my experience so far I can definitely say that the fact that there is a food schedule for everyday is very convenient. No more worrying about what to eat, and you can look forward to what you are going to make days before you even make it. A great aspect of the Fitgirlcode Guide is also that there are weekly groceries, so I would just tick off anything I had bought.

If these reviews have convinced you of the Fitgirlcode Guide’s wonders, then you can buy the Fitgirlcode Guide right now!

Materials needed to complete the Fitgirlcode Guide

Have you heard? I am starting the Fitgirlcode Guide on the 16th of April and I want you to join me! You have about 3 weeks left to mentally, and literally prepare. As in, there are some materials that you will need in order to do the Fitgirlcode Guide. But no worries, I am here to tell you exactly what you will need.
The Fitgirlcode Guide is going to open the gates to a healthy active lifestyle, so your food and work out habits will become those of a Fit Girl. It’s much easier then you may think, and in no time you will have reached your goal. So, what exactly should we prep? There are 3 things!

As a bonus, you can get the Guide with 20% discount by using the code CELEBRATE20, so, no excuses! (valid until 31 March 2018)

1. Fit Girl outfit

Just like everything else, it all starts with a nice outfit. A supportive sports bra is the first thing that you need to put on your check list! There is nothing worse then doing a work out and feeling uncomfortable while doing it. Some of the sports bra brands I love are Reebok and Under Armour. They are not too expensive, true to size, and really support the girls ?.

Next, you will need some fitting leggings. I always seem to struggle with finding the right leggings because I don’t like them when they’re too tight and I always need high-waisted ones. I also particularly like cropped leggings as they are less warm. Gymshark is definitely the perfect go-to as they have a range of different types of leggings and colours. If you are living in Europe then you are very lucky because our very own clothes are being sold through this website: https://unitedwardrobe.com/nl/user/1171879/closet.

Finally, we cannot forget about the shoes! For the Fitgirlcode Guide you don’t need anything too fancy. Just make sure to have comfortable shoes that will literally keep you on your feet.

2. Workout accessories (optional)

Working out on the floor isn’t the most comfortable thing ever and it definitely is not good for your back! Solution: get yourself a nice yoga mat. This shouldn’t cost you more than $15 so it is a small and worthy investment. I got mine from Body & Fit and my back is very happy with it.

 

You don’t really need any particular accessories for the workouts that the Fitgirlcode Guide asks of you. However, there are some things you could get in order to make it a bit more challenging. For example a resistance band, and/or some dumbbells and a kettlebell. You can get these anywhere, from Grace Fit UK, to Amazon, just type it in on Google and the best deals for you will pop up.

3. Kitchen utilities

One of the 3 parts in the Fitgirlcode Guide focuses on food and healthy eating. For this it provides you with a weekly food schedule and grocery list. The recipes in the food schedules are very balanced and so you will find yourself cooking and baking up all sorts of things in your kitchen. For some recipes you will need particular kitchen utilities. The first is a blender. You will use a blender weekly as you make the smoothies and you can also use the blender to make your bake mixes. The prices for blenders range immensely, but a suitable one will cost you about $50.

Next, you should definitely invest in a cake mold. This is because of the desserts and breads (for example banana bread) that you will make. The easiest way to successfully make these is by using a cake mold. For a good one that will prevent your food from sticking to the side too much, you should expect to pay between $10-20.

Finally, throughout the Fitgirlcode Guide you will cross paths with some healthy waffle recipes. So, you could buy a waffle iron or make sure to borrow one from a friend once in a while. A waffle iron that does the job will cost around $20. The oat waffles are totally worth it!

There you have it! Everything that you could expect to need when doing the Fitgirlcode Guide. Isn’t so bad, is it? I am luckily already equipped with sportwear, though I always get tempted by new releases and discounts. A gym membership definitely comes to your advantage if you’re interested in using weights, since all the equipment is already there.
Are you ready to take on the Fitgirlcode Guide and become the healthiest you possible?

Do you have everything you need to get started on the Fitgirlcode Guide? Read about some of the tips & tricks to complete it>

Which Fitgirlcode guide fits you best?

Our Fitgirlcode Guides are expanding! We are offering more and more choices and it can be hard to decide which one fits your needs best. To help you decide which guide you can use right now, we’re explaining some of the main differences between them!

First of all, the similarities! Both the guides contain delicious, healthy recipes and nutrition schedules. These were created in collaboration with experts. To make the whole process easy, we have pretty much done everything for you. From calculating all the calories and macros to creating a weekly grocery list; in our guides, you’ll find it all. We don’t use difficult ingredients or troublesome methods of preparation. Our guides have been made so that even the biggest kitchen klutz can follow it and look like a kitchen pro!

You have to suffer from hunger… ehm say what now?!

We know that there is a trend lately where some guides are far below the recommended number of calories you should consume in a day. Let’s be very clear that we are not behind this trend. If you are exercising, you must feed your body well and also ensure it’s getting enough. The fact that you are highly likely to end up losing  weight with our guides is just an added bonus! While following these guides, you will always be eating appropriately to the point where you might forget what it’s like to feel hungry. You do not need to skip meals or skimp on your portions in order to lose weight. We don’t believe that this is healthy or sustainable!

The Fitgirlcode Guide

The Fitgirlcode Guide is an extensive guide with grocery lists and a 4-week nutrition plan that you repeat after the 4th week. It also comes with an 8-week exercise schedule that allows you to do full body workouts 3 times a week and follow mindfulness (audio) exercises. With the guide you consume about 1900 calories a day. Not because we think you should lose weight, but because we think that if you want to do this, you should do it in as healthy a manner as possible. The Fitgirlcode Guide is available as an e-book.

Happy Healthy Guide

Want to lose weight in a healthy way and also learn how to stay on that weight? Then the Happy Healthy Guide is something for you. This guide consists of two parts, each for 6 weeks. In part 1, you eat according to a light calorie shortage, think about 1700-1800 calories a day. Part 2 fully revolves around maintaining your new and healthy weight. In part 2, you consume around 1900 calories a day. This guide only consists of recipes and grocery lists (so no workouts!). It is also available as an e-book.

If you have any questions about the guides, or any other ones we could help you with, please don’t hesitate to send us an email at community@fitgirlcode.com. We will be happy to assist you!

5x mealprep recipes that are anything but boring

Mealprepping comes with so many advantages. Not having to wake up n the morning to make your lunch because you already have a Tupperware container set for you to go. Or coming home after a long busy day and not having to go to the grocery store and then cooking on top of that. Nope, there’s a delicious dinner already set for you in the fridge. Some people prefer to cook a large amount on Sundays that will last the entire week. I’m more of the type that makes a big portion the night before and then taking the other half for lunch the next day. Whenever and whatever you do: the following recipes are the perfect additions to your mealprep recipes that you’ve already got!

Source: Minimalist Baker

Vegan Salad with sweet potato and chickpeas

Ingredients:

For the salad:

  • 200 gram sweet potato
  • 400 gram chickpeas
  • 30 ml coconut oil
  • 2 to 3 tbsp tandoori masala seasoning mix
  • 1/8 tsp salt
  • 1 tsp coconut sugar
  • 1 big bundle of kale
  • optional: 1/4 tsp turmeric
  • optional: 2 to 3 tbsp pumpkin seeds

For the dressing:

  • 55 gram tahini
  • 1 tbsp maple syrup
  • 2 tbsp fresh lemon juice
  • 1 to 2 tbsp hot water

How to make this filling salad? This is how!

 

Source: Damn Delicious

Greek Chicken Bowl

Ingredients:

  • 1 cup brown rice
  • 680 gram cherry tomatoes

For the chicken:

  • 900 gram chicken breast fillets
  • 1/4 cup olive oil
  • 3 cloves garlic
  • juice from 1 lemon
  • 1 tbsp red wine vinegar
  • 1 tbsp oregano
  • salt and pepper

For the salad:

  • 2 cucumbers
  • 1/2 cup red onion
  • juice from 1 lemon
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 2 cloves knoflook
  • 1/2 tbsp oregano

For the tzatziki:

  • 1 cup Greek yoghurt
  • 1 cucumber
  • 2 cloves garlic
  • 1 tbsp dill
  • 1 tbsp lemon juice
  • 1 tbsp lemon zest
  • 1 tbsp mint
  • salt and pepper
  • 2 tbsp olive oil

This bowl looks so good! Too much work? Buy a health tzatziki in the store and save some time.

 

Source: Simply Quinoa

Quinoa with roasted vegetables and tempeh

Ingredients:

  • 3 tbsp balsamic vinegar
  • 1 tbsp olive oil
  • 1 tbsp Italian seasonings
  • salt and pepper
  • 1 package of mushrooms
  • 2 zucchinis
  • 2 carrots
  • 2 red paprikas
  • 1 red onion
  • 2 packs of tempeh
  • 3 to 4 cups quinoa (cooked)

This vegetarian quinoa sounds so delicious to me!

 

Source: Popsugar

Homemade tuna salad wrap

Ingredients:

  • 2 wholewheat wraps (or pita breads)
  • 1 can of tuna
  • lemon juice from two wedges
  • 2 tbsp olive oil
  • 1/2 red onion
  • 1/2 cup red paprika
  • 1tbsp parsley
  • salt and pepper

This meal is packed with protein, making it Fit Girl-proof!

 

Source: Eazy Peazy Mealz

Italian chicken bowl with vegetables

Ingrediënten:

  • 900 gram chicken breast fillet
  • 1 1/2 cup broccoli
  • 1 red onion
  • 1 cup plum tomatoes
  • 1 zucchini
  • 2 tsp knoflook
  • salt and pepper
  • 2 tsp basil
  • 2 tsp marjorom
  • 2 tsp rosemary
  • 2 tsp thyme
  • 1 tsp paprika powder
  • 2 tsp olive oil
  • 2 to 4 cups (cooked) rice

This tasty chicken bowl has the opportunity to become a weekday staple!

What are your go to meal prep recipes? Go on and share them with me 🙂