Interview with Stefanie, Crossfit coach

Stefanie is a dedicated CrossFit coach in Belgium and one tough (but sweet) cookie. We sat down with her for a one on one to find out more about her, what she loves and what CrossFit exactly is.

So, who is Stefanie? And what does she do?
I’m a 31 year old fun loving GIRL living in Antwerp: a CrossFit junkie, sneaker addict & clean eater. I’m also a project manager at an advertising agency during the day and a CrossFit coach in the evening.

Why did you start with CrossFit?
After I lost my best friend to cancer I started to realize that I was blessed with a healthy body but wasn’t taking care of it. Stress, smoking, sleeping & eating bad, partying too much… Out of respect to her I wanted to turn that around and start to respect my healthy body more. I quit smoking, started running and got myself a less stressful job. During that process I got introduced to CrossFit and was addicted right away to the “lifestyle”. I met likeminded people and felt my body getting healthier and firmer with every session.

I became a coach because I don’t want to spend my time discussing the colours of a button on a website, but actually make a difference in peoples lives. Make them get healthier and move better so they can use their body more efficient & stay healthy and mobile longer.

What exactly is CrossFit? And is it for everybody or should you be very athletic if you want to start?
CrossFit is a strength and conditioning program with the aim of improving, among other things, muscular strength, cardio-respiratory endurance, and flexibility. You should not at all be athletic to start! That’s the beauty of CrossFit, it’s scalable for everyone. You can have a very fit athletic boy training right next to an older lady and at the end of the workout they will have had the same intensity. CrossFit will make you athletic as hell!

We see CrossFit everywhere nowadays. A lot of women are doing it and getting toned. Why do you think it’s so popular?
Because it’s super fun to do. It’s different from a regular gym because you all train and “suffer” together. No headphones allowed. It doesn’t get boring because every day the workout is different. It stays challenging, because there are so many movements you can get better at. You can keep adjusting your goals.

CrossFit isn’t just a sport, it’s a lifestyle. Why is that?
Starting CrossFit can have quite an impact. You meet tons of new people with the same goals… It will help you focus on what you really want in live and pursue it, you will gain confidence with every WOD (Work out Of the Day). You will discover things about yourself you thought you would never be able to do.

stefanie2Why is Paleo often linked to CrossFit? And most importantly, what is Paleo?
Paleo is one of the 2 “diets” CrossFit recommends depending on your goals and commitment level. Paleo is suggested for quality and can provide a great way to be healthier without having to measure calories or go hungry. The other diet is The Zone, it’s suggested for quantity and gives the most benefits in performance. Of course the combination of these two would be great, but it takes more effort. In a nutshell, Paleo is: MEAT AND VEGGIES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH, NO SUGAR.

Do you have any advice or tips for anyone who is thinking on starting with CrossFit?
Don’t be scared & just do it!

stefanie3

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 😉

The truth about fat

Don’t believe everything your hear. There are a lot of myths regarding fat. We want to lay it down for you and tell you about healthy fat foods. Yes, we put healthy and fat in one sentence, and with good reason! You have been fed a lot of false information regarding dieting and food. We have listed some myths for you to clear the air once and for all.

Myth #1 All fats are equally bad for you
Nope! Trans fats and some saturated fats are the ones to stay away from if you want to live a long and healthy life. However monounsaturated fats and polyunsaturated are not bad for you at all and carry many great healthy benefits like bringing down LDL cholesterol levels in your blood.

Myth #2 If I eat less fat I will loose weight
Nope! Some blame the low-fat revolution that obesity has increased in the past 20 years. Balancing fat foods and cutting calories is the code to dropping pounds. You have to mix the right fats and focus on the good fats that we have listed for you below.

Myth #3 Low fat or fat free equals healthy
Wrong again! Most of these fat free foods marketing stunts have a lot of sugar in them, refined carbs and calories. Don’t be a marketing victim!

There are fatty foods that are actually good for you. And remember, too much of something is never healthy unless it is love, compliments or unicorns ;).

  • Avocado
    Avocados go well with a lot, you can make hummus from them, add to a salad, use in a sandwich. They are lovely, fatty and filling.
  • Peanut butter
    Where to begin, peanut butter should be your friend. Especially if you have a hectic life like me and you sometimes need an energy boost, peanut butter is great on bread, banana, in a smoothie, through your oatmeal.
  • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
    Nuts make a great snack or you can add them to a salad, use in a Thai wok dish or instead of breadcrumbs on chicken or fish.
  • Fish (salmon, tuna, mackerel, herring, trout, sardines)
    Place in the oven with herbs and lemon, mix through a salad or make a mean pasta.
  • Oil (nut, olive, sesame)
    Replace butter with oil!
  • Flax seeds
    Yes they are very fatty, and you can mix them in your breakfast smoothie or yoghurt for energy throughout the day.
  • Soy milk
    Have you ever tried a chai tea soy latté? Need we say more?
  • Tofu
    Great meat replacement packed with protein and low calorie. 

And of course we have already started a database for you with healthy recipes rich on the right fats. You can find them here.

Sorry not Sorry – Five Rules to eliminate guilt for good

Your friends want to hang out – You have to workout – Your mom calls you to check your pulse over the phone because you have missed (and not returned) 12 of her phone calls – Your boss wants you to work late – Your boyfriend wants you to stop working late. I could go on with this forever. The point that I am trying to make is, everybody wants something from you, because well, you’re a superwoman and you have been pleasing everyone around you, so they are used to it.

What have you done for me lately?

Lately I have been feeling guilty about just anything, because I want to please everybody around me. And now I realized, I can’t. It’s impossible to please everyone and remain sane and happy at the same time. So here are a few rules I made for myself to make sure I don’t feel guilty anymore.

The rules:

  • Prioritize
    In the order that you and only you find most important and is most pressing. You can use a calendar to plan your week so you have a clear overview.
  • Don’t say ‘yes’ immediately
    If someone asks you for a favour, a date, whatever they want from you, tell them you will check your schedule and get back to them in the foreseeable future. This way, you are not cornered, you can think for a minute if you can combine or outsource it if you don’t have time for it. Or you can..
  • Just say NO.
    No is a word, use it. Nobody will get hurt when you do. And if they do, perhaps they are not the people you need in your life. Set your boundaries, and don’t let people cross these boundaries. If you don’t set them, don’t be surprised when people claim you and your time.

Plan ‘me time’

  • At least twice a week, plan the evening for you and just you. Whether you watch series, take a bath, work out, read a book, cook a fitgirlcode clean eating recipe or do yoga. This is ‘you time’, time to decompress. Doesn’t that sound great? I plan this twice a week to make sure it at least happens once.
  • Lighten up
    Following these rules will eliminate some of the reasons you are feeling guilty. But if you really want to be guilt free, you have to do that yourself. Realizing that you are human and these are #firstworldproblems. Try it, it will help you take things more lightly. And a relaxed mind will win from a stressed mind in every battle.

This works for me and although I do not follow all the rules all the time, I try to and it has made my life easier. Everybody is different and you can make excuses for every rule, like: you have a family or you “have to” work late and take care of everybody because, who else will? I would like you to try it because in the end you will be more relaxed, pleasant and efficient. You will be happier and have more energy to run that extra mile. Not because everyone expects it from you, but because you want to. Make yourself a priority!

Healthy fries recipe

Clean eating healthy fries recipe

Who loves fries? We love fries! My guilty pleasure is without a doubt French fries. Luckily there are a lot of clean and healthy options, like these celeriac fries for a guilt free treat from one of our favorite recipe websites foodness.nl.

What you need:

  • 2 tblsp olive oil
  • 1 tsp curry powder
  • 1tsp paprika powder
  • 1 whole celeriac

Preheat the oven at 22 degrees. Wash the celeriac, peel them and cut into nice and even long pieces. Mix the paprika, curry and olive oil in a bowl and add the celeriac. Make sure they are evenly spread with a layer of the oil mixture by using your hands and flipping them in the bowl.

Bake them on a tray with baking paper for 25 minutes. Don’t forget to flip them over at 12 minutes.

Doesn’t this healthy recipe sound easy enough? Bon appetit!

(Source: Foodness.nl)

Borrowing happiness from tomorrow

Clean eating is working really well for me. I have been doing it non-stop for 4 weeks now and am starting to notice some changes: no more sugar cravings after dinner, I dropped 3 kilos and I feel way more energized (I wake up before my alarm goes off). I start to enjoy looking at myself in the mirror and I love every small change I see. I realize that the features I don’t  like are currently under construction.

However, on the weekend I keep fighting alcohol. This remains my biggest temptation. It’s not like I drink throughout the whole week, but for me Friday night equals drinking with my friends. Last year, immediately after New Year’s eve, I abstained myself from drinking for three whole weeks. I know, what a cliché! Anyway, those were the three longest weeks in my life. I did not like it a single bit. It felt like someone or something deliberately tried to ruin my weekend. Everyone could go out except for me. Yeah, of course I could go with my friends, but I tried that once and I was bored out of my mind and annoyed. The only thing I did like about this period was that I didn`t feel hungover the next morning. When I wake up, I never think: I wish that I’d had gone out last night. So when I start my next attempt I need to focus more on that feeling.

So until I really make up my mind to quit drinking for a while, I have some ground rules to limit the damage.

  • Replace white wine with sparkling water & vodka with a slice of lemon, strawberry, raspberry or whatever you like. One glass of white wine is 155 kcal and vodka with sparkling water is only 85.  That’s a whole lot of difference right? Just add a few pieces of fruit, because fruit contains sugar as well.
  • No more eating after supper. So no nuts, cheeses or whatever when drinking with my friends. Needless to say, that includes no midnight snack when I get home.
  • Whenever you feel hungover, your body automatically craves for more (fat) food than usual. But I promised myself that I can’t have both: drink alcohol and eat shitty the next day. So I won’t give in to my hangover cravings and I will think wisely about alternatives. Falafel with hummus in a whole-wheat tortilla, or a cauliflower pizza works really well with a hangover. 
  • Drink loads of water and green tea to cleanse your body from all the bad things that alcohol contains.
  • If you don’t feel too bad, try working out. Sweating also helps to cleanse your body. But don’t overdo it en listen to your body. Enough is enough.

Somewhere deep down inside, I know that drinking alcohol is borrowing happiness from tomorrow. So when the time is right and I challenge myself again, I will let you guys know how I am doing.

Getting lean with protein

Getting lean is not that easy for most of us, we all know that. There are, however, some easy measures that will help you on your way to getting lean. Such as drinking protein shakes. No, protein shakes aren’t only for bodybuilders or guys aspiring to resemble them, if you were thinking that (I was). After looking into it, I discovered that protein is actually very helpful if you’re trying to get fit, lose weight or be sexy as hell.

Protein handles all sorts of processes in your body – for example, it repares your muscles after a work out. And it is everywhere: in bread, nuts, meat, fish, dairy, and so on. However, the amount of protein in food is really small. Allow me to me illustrate: an egg contains 10 gram of protein and 100 gram of meat contains a mere 20-30 gram. If you are working out and on your way to getting lean, it’s recommended to take in about 1,5 gram protein per kilo bodyweight per day. That means that if you weigh 70 kilos, you would need 105 gram protein per day. It is quite the time consuming task to take this in solely through food, and you probably don’t have the time to stand in the kitchen all day. So you see, it can be pretty hard to ‘eat’ that 105 gram of protein!

A good complement is protein shakes. They come in many flavors: vanilla, banana, strawberry, even cookies & cream and red berries – and this is not even the entire assortment. There are plenty of flavors to choose from so you won’t get bored. You’d do good to drink them after your work out so it instantly starts repairing your muscles (and thereby strengthening them), but you can also drink them right before you go to sleep, or in the morning, like me. I drink a small banana protein shake (50g) at breakfast and I’m loving it! Together with a bowl of oatmeal, I’m starting the day super healthy and energized.

Attacking the fat

Besides, drinking a protein shake before or after your work out ensures that your muscles are being protected. Your body usually breaks down your muscles during your work out, instead of attacking the fat. Protein will protect your muscles from this and will cause your body to start burning fat instead. Sounds pretty good, right?

What do you think about protein shakes? Are there other benefits that you know of?

Say goodbye to sugar cravings

When 2014 had begun, the familiar question emerged like it does every year. “Do you have any New Year’s resolutions?”, my friends, family and colleagues asked. Normally I am not one to adopt New Year’s resolutions as I do not believe in them; why start new habits or break through old ones from the 1st of January on? Why not in May, or in October? If you really want to change something, it shouldn’t matter what date it is. Start now! Anyways, I did start a new habit, and it happened to be the 3rd of January when I did so. Some might say that it is my New Year’s resolution; I prefer to think of it as a healthy new habit instead.

I have been looking for easy ways to live healthier, but I really couldn’t (and still can’t) easily choose an apple over a cupcake. And to be honest, I don’t really want to. I am not trying to lose weight, I simply want to live a bit healthier. So I started studying my habits to see what was relatively easy to change. Turns out it was staring me right in the face all the time: water! At breakfast, lunch, dinner, and countless times in between, I was drinking juice. Orange juice, apple juice, pear juice, pineapple juice, pomegrenate juice; name it and I’ve drunk it. It’s safe to say that I am a sugar addict. Or well, I was one.

Recently I saw an experiment on TV, arguing that our cravings for sugar are merely an illusion. People could smell and look at candy or chocolate, but they were not allowed to actually eat it (sounded like torture to me).  Now, don’t get me wrong, I’m not sniffing at a glass of juice now every day, but it did get me thinking: do I really need all this sugar? There were moments in which I was absolutely convinced that I needed to eat a chocolate bar, a piece of candy, or just generally something that contained sugar, because I felt that my “bloodsugar was low”. Yeah, right, nicely fooled yourself there girl!

Sooo?

You’re probably wondering about results. Well, ever since I started drinking water instead of juice, the cravings have dropped immensely. Since sugar makes you crave more sugar, it’s no wonder that I have less cravings – one glass contains about five sugar cubes (Sugarstacks.com). Imagine that: I was eating at least 20 sugar cubes a day. Now, several weeks later, I feel healthier and the immense cravings for sugar have dropped to a new low, although I have always been and will always be a sweet tooth. But the purpose was not to deny myself some of those (guilty) pleasures, it was to lower the amount of sugar I take in through juices. A nice side effect is that I don’t crave sugar that much anymore. So all in all, I would say: mission accomplished! Sugar cravings, fuck off!

Did you have any New Year’s resolutions, or healthy new habits for 2014?

6 healthy tips to start eating clean

  1. Say YES to whole foods: Whole foods are foods that haven’t been screwed up. They do not come in a plastic bag. We mean the foods that come straight from the tree, ground etc.: whole fruits and vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted nuts, and seeds.
  2. Processed foods is bad for you: Processed foods are any foods that have a label and loads of E numbers! If you see that the label has more than one ingredient, it’s not the food for you. You can eat some processed foods like whole grain pasta or natural cheeses, but remember this; if you can’t pronounce an ingredient on a label, maybe you should not be buying it.
  3. Sugar is poison. Refined sugar is 100% calories. Other sweeteners can be used, but we are not going to beat around the bush, sugar has very little place in the eating clean plan.
  4. Eat small meals. By eating more (five or six) smaller meals throughout the day you can help jump-start your metabolism and keep the motor running the whole day. It will reduce the chance that you’ll eat some junk crap food rather than that whole grain cracker with nut butter and strawberries. Keeping yourself from feeling hungry (or the anger version hungry) and you will never feel like cheating.
  5. Protein and carbs are bff’s. Balance protein and carbs when you eat/snack. You will be so be less tempted to eat junk food, combine protein with carbs or carbs and fat. This simple act will fuel your body and quash hunger pangs.
  6. Cook woman! Stop buying meals prepared by others. You don’t know what’s in them. And before you say; I can’t cook, it’s really not as hard as it sounds. Cooking for yourself is much more satisfying, your family will love you for it!

Kayla Itsines Bikini Body Guide Review by Grace

Every now and then, we bump into some girls whose story is just as inspirational as it is motivating. Seeing fitness journeys unravel is always so informational just because we can see that it’s not the same for all. What works for one girl, might work differently for another. Our latest Kayla Itsines Girl to have gone beyond her limits and obtained amazing results is 18-year old Grace! She shares her own personal insights concerning the highs & lows and the do’s & don’ts of her Bikini Body Guide journey, and how these came intertwined with an emotional one as well. 

Follow her journey on her Instagram account kaylagbug!

How it began —

image2Every year in exam season (April to June) I try to eat healthy and exercise – it gives structure to my days and means I’m never too lethargic or tired to revise. For previous years, this has consisted of a few runs a week, various gym classes and almost clean eating. Last year I began in April (as usual) with my normal routine. I’d been following Kayla Itsines on Instagram for a while but had always been skeptical about wildly amazing transformations involving exchanges of money over the Internet. One day at my school, a girl in the gym was jumping around looking like an absolute lunatic. I asked her what she was doing and she wheezed out the word “Kayla”.

I bought the guide after much deliberation, concluding that if I were to be spending any money in exam season, it should at least be on something productive. On Mondays, Wednesdays and Fridays I joined the girl and realised that even as a former competitive gymnast, I was nowhere near as strong as any of the BBG girls. Throughout my exams and into the summer I was dedicated to resistance training, with a few LISS or HIIT sessions a week (I have to say, I was not fantastic at keeping these up). At four weeks I was over the moon with my progress, though looking back on it now, it was nothing compared to how far I’ve come. People started noticing from about 6 weeks. Nothing compares to the feeling of someone you haven’t seen for a while double taking when they see you. Over the summer the weeks were a bit all over the place, but I made sure that I didn’t count a week unless I’d done every single workout, from the Monday to Sunday period (I’m mildly OCD).

Now, despite how much I love my journey in hindsight, I don’t want to lie to you – it was hard. There were days when I just didn’t want to, or felt I had no time. There were days when I had just done a big exam and I just wanted to go home and eat the whole fridge (and trust me, sometimes I did just that, and more). I even broke my elbow falling down 7 flights of stairs around week 5 but was so determined to continue that I just substituted all arm exercises for abs or legs! (This being said, please consult a doctor before doing anything so reckless, I will admit my tenacity is often slightly OTT). Despite all the downsides please please PLEASE, do this for the moments when you physically cannot stop yourself from grinning at the mirror. I remember getting up one day when all my clothes were in the wash and finding this teeny tiny skirt that I had been given 3 years before, and had never been able to fit into. I tried it on, expecting myself to have to call for help to squeeze it on. It was too big! I can’t even start to describe that feeling. These are the moments you should do it for. I promise you that an hour or so after each workout (if not straight after) you will, without fail, feel amazing. It is so worth every time you yelp while foam rolling your legs. It’s even worth every time you say no to that warm cookie.

I can honestly tell you that by the end of the summer I’d never felt happier – I was strong, confident and healthy and let me tell you, NOTHING compares to that. I’m so excited to embark on that journey again – admittedly after a few months’ lapse – and can’t wait for not only the progress, but the whole process again.

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Roos’ Fit Journey

Hi girls! Today I give you an update on my fit journey. Because I have made quite a turnaround! The most important change? I am 100% done with doing exercises to achieve a certain look. You know, like doing this exercise for your bottom and that for your shoulders. Now, I only do functional training in the form of CrossFit. It’s been such a refreshing change! Today, I share (on your request via my Instagram) my experience. How did I do  this and why?

SIX PACK MISSION

In April I wrote an article about my mission to get a six pack. Getting a six pack is not so complicated: you just need to grow muscle mass in your abdomen, while not overeating. For a long time. A very long time, haha! It was not possible to me to grow a ‘real six pack’, for two reasons. First, I am not vain enough, I think. And secondly, I like really like good food and drinks. In short, I didn’t feel like it was a priority to give any of this up.

After this six-pack mission, I felt I was in limbo. I didn’t feel like working up a sweat four times a week just for looks. In short, the motivation to really bust a move at the gym was hard to find.

SOMETHING NEW: CROSSFIT

Luckily there was my dear friend, Fit Girl Anna, who dragged me to Sixforty Crossfit Wildhearts. A gym where there are no mirrors and everyone goes hard: running, rowing, and carrying heavy weights. I had finished my membership with my ‘standard’ gym, and decided to enrol. Why not!

In this movie, it explains what the “idea” of CrossFit is!

FIT JOURNEY

Honestly, it took getting used to. I tried every workout and completely analysed them, keepig track of which muscles I had trained. With CrossFit, that’s not necessary! Because every workout is a full body workout! Also, my condition wasn’t as good as I thought and I frequently stood puffing after training. Crikey hey, this was really different. What a challenge! I was hooked immediately.

CHANGE IN THINKING

And then came the revelation. I realized that the people here were not at all concerned with developing more definition in their triceps. Also, no one did hip thrusts for a rounder butt. Those kind of “trivialities” were not important. Therefore, there was no need for a single mirror on the walls. The ultimate goal of CrossFit is to get fit all round. So: better, faster, stronger. The best version of yourself. The point is that you train your body optimally for ALL functions. Jumping, lifting, pulling, running, pushing. Functions that you use outside of the gym.

RESPITE

Well you may think, “Roos, I believe nothing of it. You still want to still have a lean body don’t you?” Yes this is true! But the difference is, I’m not thinking about that while I’m training. I am totally focussed on the workout. I do not think, “hmm, would my delts grow with this exercise?” And that, precisely that, is a relief.

I can enjoy the training itself so much more. The loud music. The sweat. The struggle to finish the kettlebell swings as quickly as possible. Breaking your own time records. Or competing in a game against someone. There is so much laughter and chatting. People talk more with each other. To me, all of those things are much more valuable!

At the moment I really enjoy my sporting progress! Each workout is a feast! Better than that, I can’t even explain it!

Do you do functional training yourself? Why or why not? Let me know! X @fitgirlroos

Embrace your curves

One thing that I have realized during the last couple of years is that being thin tends to be associated with being healthy. This is not always the case. I have seen many young women around me trying to loose weight and become skinny as they don’t feel comfortable with the curves they have or believe they are being unhealthy. Little do they know that being healthy AND having curves is actually possible. 

There have been times where I believed I was not always healthy or did not feel comfortable with myself due to the body I have. I am short, have small boobs, a big butt as well as tights. Well, to me this was not the ideal image everybody wanted to see, especially looking at the Victoria Secret role models many young girls look up to.

Luckily, as we are in 2017, curves are being embraced more and more when looking at social media today. For instance, take a look at Khloe Kardashians or supermodel Ashley Graham. These ladies have curves. They have hips, booties, boobs and everything in between. Are these woman unhealthy? Certainly not! They eat healthy and exercise on a regular basis.

Ashley Graham in Sports Illustrated

The International Journal of Obesity has in a recent study concluded that someones body mass is not actually a reliable indication of their health.

 

 

Moral of the story: do not worry too much if you are curvy or not, or even if you are skinnier than you would like! Eat regularly, healthy and make sure to get enough exercise. Embrace the body you have and own it with pride!

 

http://www.huffingtonpost.com/oz-garcia/thin-health_b_918942.html

http://www.womenshealthmag.com/weight-loss/ashley-graham-plus-size-model-is-she-unhealthy

 

MY 6 FAVORITE CROSSFIT MOVEMENTS

Backsquat

 
I really want to squat my bodyweight

Boxjumps

Badass feeling
Used to be scared
I crashed the box and now i’m learning how to jump lightly

DSC_4703-01

Photo by Victor Kruit

Double unders

 
This is a big challenge

Toes to bar

 

Kettlebell swings

 

Sandbag getups

 

Burpees

Yes, really =)
It’s such a great movement: every inch of your body has to work to get you up and down!

burpeesFollow me on Instagram!

Oké, laten we maar even eerlijk zijn: wij zijn verslaafd aan chocolade! ‘Chocolate is the answer. Who cares what the question is!’ is daarom ook ons motto ;). Chocolade is voor ons een heerlijke cheat waar ons humeur een enorme boost van krijgt. Aangezien dit voor de meeste mensen geldt, zijn we op zoek gegaan naar heerlijke recepten met chocolade. Tijdens deze zoektocht hadden we één simpele eis: de snacks moesten wel gezond zijn. En geloof ons: het is gelukt! We hebben de lekkerste gezonde snacks met chocolade voor jullie op een rijtje gezet. Yummy!

 

CHOCO-FUDGE REPEN

Ingrediënten

Bereiding

  1. Verwarm langzaam de pindakaas in een pannetje met een goede anti-aanbaklaag.
  2. Voeg wanneer de pindakaas gesmolten is de chocolade toe, hak het eerst in kleine stukjes en laat het rustig smelten. Zorg dat
    het niet verbrandt.
  3. Kruimel de rijstwafels in kleine stukjes boven het pannetje wanneer alles gesmolten is.
  4. Giet het mengsel in de vormpjes. Wanneer je dit niet hebt, doe het in een grote plaat of schaal (bekleed met bakpapier), en snijd het na 1,5 uur in de koelkast in 8 stukken.
  5. Laat het minimaal 3 uur hard worden in de koelkast.

gezonde chocolade recepten

CHOCOLADECAKE MET VERBORGEN GROENTE

Ingrediënten

Bereiding

Deze super healthy cake bevat stiekem ook nog groenten en daar proef je helemaal niets van! Je vindt het recept hier. 

gezonde chocolade recepten

GEZONDE CHOCOLADEMOUSSE

Ingrediënten

Voor de mousse

  • 1 grote rijpe avocado
  • 1 rijpe banaan (hoe rijper, hoe zoeter)
  • dadels (ontpit)
  • 2 el rauwe cacaopoeder
  • 2 el kokosolie
  • 2 el agavenectar
  • ¼ vanillestokje
  • snufje zeezout
  • 1 tl rozenwater (optioneel)
  • ¼ rode peper

Toppings

 

Wij kunnen absoluut niet kiezen welk van deze recepten nu onze favoriet is, we vinden ze allemaal zo lekker! Wat is jouw favoriet?? Of heb jij zelf nog een andere favoriete snack met chocolade? Laat het ons vooral weten in de comments! 

How do you become a morning sporter?

1. GA EERDER SLAPEN

Ja, zo makkelijk kan de eerste stap al zijn. Als je eerder gaat slapen, gaat vroeger opstaan ook een stuk makkelijker. Daarnaast: als je ’s ochtends vroeg alles geeft in de sportschool, ben je ook vroeger klaar om naar bed te gaan. Niet alleen omdat je langer wakker bent en vroeger moe bent, maar ook omdat ’s ochtends sporten je wakker en scherp maakt, waardoor je de rest van de dag een stuk productiever bent. Je kan dus ook eerder ontspannen!

2. ROUTINE

Dit heeft heel veel te maken met het ‘eerder slapen’ puntje van net. Door zowel ’s avonds als ’s ochtends een routine te hebben, gaat je lichaam zich aanpassen aan het vroege opstaan. Ga bijvoorbeeld niet ’s avonds wanneer je thuiskomt eindeloze seizoenen van je favoriete serie kijken, maar kijk bijvoorbeeld elke avond 1 of 2 afleveringen voordat je naar bed gaat. Om ’s ochtends te gaan sporten is je routine ook belangrijk. Bepaal van tevoren al wat je gaat trainen, zodat je ’s ochtends je bed uit kan klimmen en meteen weet wat je moet doen.

3. SPREEK AF MET EEN VRIENDIN

Als je met een vriendin afspreekt om ’s ochtends te sporten, kun je elkaar aan de afspraak houden. Als je met iemand hebt afgesproken, ben je misschien minder snel geneigd om je wekker te snoozen en door te slapen. Door elkaar te motiveren en door de gezelligheid is dat rondje in de sportschool ook zo voorbij! Het is natuurlijk wel handig om een vriendin te zoeken die ook gemotiveerd is om een ochtendsporter te worden, anders snoozen jullie allebei de wekker.

4. DOE MEE OP 4 FEBRUARI

Wil jij meer structuur krijgen in gezond eten en meer bewegen? Op 4 februari start er een nieuwe groep met meiden met de Guide. Je volgt de Guide en jij kunt je ook aanmelden bij onze Facebook groep om motivatie te krijgen en tips te krijgen van anderen. Samen staan we sterk en hopelijk kun jij je doel behalen. Heb je nog geen Guide? Shop ‘m hier! Heel veel succes.

5. WEKKER

Als je moeite blijft hebben met uit je bed komen, kan je altijd nog je alarm aan de andere kant van de kamer zetten. Om hem uit te zetten, móet je jouw warme bed wel uit kruipen. Nog steeds moeite met wakker worden? Download dan een wekker appje waarbij je een puzzel of iets dergelijks moet oplossen om hem uit te zetten.

6. MOTIVATIE

Herinner jezelf waarom je dit wil. Wat zijn je doelen? Hoe goed ga jij je voelen als je die ochtend workout hebt afgerond? Door te bedenken waarom je graag wilt sporten en fit wilt worden, heb je gelijk een goede motivatie om onder dat dekbed vandaan te komen. Ook een handig steuntje in de rug: zorg ervoor dat er een beloning staat te wachten als je terugkomt van de training. Maak bijvoorbeeld een lekkere proteïne snack klaar voor na het sporten. Treat yourself!

Hoe motiveer jij jezelf om ’s ochtends te gaan sporten? Deel het met ons in de comments!

10 reasons to exercise in the morning

Exercising is a big part of my life and I really enjoy doing it but somehow I find it harder to exercise in the morning. I’m a girl of reason so I figured if I could find 10 GOOD reasons to start exercising in the morning, it would be easier to start! It was easier! Although I have to admit not all reasons were as good, at least they were fun and they motivated me to do an early workout. I you read this article with a grain of salt I think you’ll enjoy reading about my 10 reasons to exercise in the morning.

1. Exercising gives you happy hormones
Don’t you just love it when you wake up on the right side of the bed?! However, on some days you might feel the total opposite, these are the days you could really benefit from exercising during the morning. Any form of physical activity leads to the release of endorphins; these neurotransmitters will make you feel good and happy. If you want to start your day right exercising in the morning is the way to go!

2. Exercising keeps you balanced in stressful times
Due to the same hormone mentioned above, the ‘endorphins’, you will feel more relaxed because it also reduces the negative effects of stress. If you feel aches and pains because of stressful times, exercising in the morning will be particular good, as it reduces these symptoms, it will help you get through the day.

 

http://www.stress.org.uk/exercise.aspx

Tips on how to become a morning person

I just started working at Fitgirlcode two weeks ago. I love it here! The people are great, the atmosphere is really relaxed and I love what I’m doing, there is just one problem…I have to be at the office at 9 in the morning. Perhaps this doesn’t sound like a crazy early time but of course in order to be at the office at 9 it means that I have to wake up at 7:30 in the morning. Coming out of a student life just one and a half month ago, this has been the biggest challenge so far. I’m used to staying up until late and sleeping in. On top of that I am what you could call an “evening person”. Which means that I am most productive after a certain time in the afternoon. This makes me hate early mornings but now that I am an adult (?!) with real responsibilities things are different and whether I like it or not I had to make the transition from an evening to a morning person. Since this has been harder than I imagined, I thought I would write a post about it to 1) let my frustration of how much I hate early mornings out and 2) share with you some tips I found while I was doing research that have proven to help me become a morning person.