7 Supplements That Help You Thrive on a Plant-Based Diet

#1. Calcium

Let’s start with calcium. There are many calcium-rich plant-based foods, but dairy is the main natural source, which means that vegans usually lack this essential nutrient in their diets. Calcium is required for the formation of bones, function of muscles, healthy blood pressure and nerve transmission. For your body to absorb it, you need to take it alongside vitamin D, which we will look into later. If you need to buy supplements, check out Future Kind as these are perfect for those living a vegan lifestyle.

 

#2. Iodine

Iodine is a trace mineral required for the optimal function of the thyroid. It is also a vital component of the thyroid hormone. This hormone is accountable for many enzymes, protein syntheses and the development of the nervous and skeletal system in babies. The main sources for iodine are dairy, fish and shellfish. If you follow a strict vegan diet, then you put yourself at risk of iodine deficiency. You can consume iodine through certain types of seaweed, but taking a supplement is recommended.

 

#3. Iron

Iron can be found in both animal and plant-based products. It is essential for carrying the correct levels of oxygen in your blood, creating new DNA, growth and is used in energy metabolism. There are two forms of iron; heme, which is from animals, and is more bioavailable in humans compared to non-heme iron (which is from plants). If you don’t consume enough iron, it can lead to fatigue and anemia, so as a vegan, you should definitely be taking iron supplements alongside cooking with iron-rich plant foods.

 

#4. Omega-3

Omega-3 fatty acids are important for the health and development of your nervous systems, brain and eyes. It is also a strong anti-inflammatory. There are many different types of omega-3s, but the three that we know the most about are docosahexaenoic acid (DHA), alpha-linolenic acid (ALA), and eicosapentaenoic acid (EPA). Although some plant-based foods contain omega-3, the main source is oily fish. The human body cannot produce omega-3, so vegans must take it in supplement form.

 

#5. Vitamin B12

Vitamin B12 is naturally found in animal products, from meat, to eggs and dairy. This water-soluble vitamin supports the function of the nervous system and helps with the formation of red blood cells. Despite its water solubility, stores of vitamin B12 can circulate throughout the body for many years. This means that it can take up to five years to develop a deficiency. Even though it naturally occurs in animal products, vitamin B12 can be produced synthetically, so no cruelty needs to be involved.

 

#6. Vitamin D

When it comes to taking care of your immune function and bone health, consuming enough vitamin D is crucial. This vitamin is fat-soluble and acts as a hormone in your body. Its role is to promote the absorption of calcium, support the correct levels of blood pressure and a healthy heart. Vitamin D can be found in some food products, but its main source is the sun. Whether you eat meat or not, if you don’t spend 20-30 minutes in the sun each day, you should take a vitamin D supplement.

 

#7. Zinc

Zinc is an essential mineral that is required for the optimum function of the immune system. It also sustains your sense of taste and smell, growth and supports hormones. You cannot store zinc and your body needs it for over 100 enzyme reactions, so taking this mineral daily is critical. Zinc deficiency is fairly common in the US, especially amongst the vegan community. There are many vegan foods that contain zinc, but animal products aid absorption, so taking a supplement is advised.

Whether you do or don’t consume animal products, many people take supplements to support certain body functions and our health. If you are sticking to a plant-based diet, then taking daily supplements is more crucial, but in the grand scheme of things, it is not something that should put you off being a vegan. Always speak to your doctor or a nutritionist if you have any questions or concerns.

How to Recover Faster from Workouts

Eat Well

Eating well during workout and rest days is essential for recovery. To provide you with the right level of energy, you should make sure you are eating healthy carbohydrates. You should also be consuming a high level of protein before, during, and after a workout. Protein is a macromolecule that aids muscle growth and repair. You can consume protein through a combination of diet and supplements.

 

Get Plenty of Sleep

Getting the right amount of good quality sleep is one of the simplest yet most effective ways to boost muscle recovery. You should sleep between 7 and 8 hours every night. To get a comfortable night’s rest, you’ll want the best mattress possible. This will help you sleep and will reduce the risk of aches and pains the next day. Sleep is just as important as any other part of your training session.

 

Stay Hydrated

Whether you do or don’t work out, staying hydrated is essential for every function in your body and will make your body more efficient. Drinking water before, during, and after a workout will help your body get rid of any waste products and will prevent dehydration. When your muscles are dehydrated, you put them at risk of being injured. Dehydration can also result in painful spasms and cramps.

 

Stretch Out Every Day

Stretching out every day is one of the best muscle recovery tips out there and is something that you can follow out every time. It will also prevent injuries in the future. When you exercise, your muscles will become tighter. Stretching will decrease soreness by relaxing muscle tension. Using foam rollers to roll out sore muscles will also reduce inflammation and soreness the day after a workout.

 

Avoid Overtraining

Intense workouts may feel good, but it is important not to overdo it. If you spend most of your week performing high-intensity exercises and lifting weights, then you need to make sure that you use days off to supplement your workout. Rest days give your tired muscles the opportunity to re-energize and rebuild. By improving your recovery efforts, you will reach your fitness goals faster.

 

Take a Cold Bath

A thorough workout does not have to result in sore, achy muscles. Getting into a cold bath straight after an intense exercise session will reduce inflammation in the muscles, which will make you feel less sore the next day. This will allow you to perform at your best quicker, which will reduce the risk of missing out on your next training session. This will aid recovery and help you to achieve your goal faster.

For the best results and to ensure peak performance, giving your body time to recover from workouts is just as important as the workout itself. You just need to make sure you plan your routine out in the correct way and get the most out of your rest days.

7 Bedtime Habits That Will Make You Healthier and Happier

Set the Right Room Temperature

Making sure your room is at the right temperature before you go to bed is essential for a solid night’s sleep. If you wake up too hot or cold during the night, then your sleep will be interrupted, affecting its quality. Finding the right temperature for your bedroom will most likely require some trial and error, but a comfortable temperature is important.

 

Limit Your Caffeine Intake

Caffeine is a stimulant that is consumed by individuals to increase alertness, focus and make them feel more awake and energized. Limiting your caffeine intake late in the day is essential for a good quality sleep. When it is consumed late in the day, it will stimulate your nervous system, which will make it difficult for your body to relax naturally during the night.

 

Do Relaxing Exercises

Doing intense exercise an hour or two before bed is a great way to make yourself naturally tired and improve your sleep at night. You should not do intense exercises right before bed as it can actually make you feel more awake. If you would like to do some exercise before you sleep, then you should consider adding some relaxing stretches to your night time routine.

 

Block Out Any Sound

Waking up to noise during the night is common, especially if you live near a busy road or a populated area. Ear plugs are a great way to block out any noise that interrupts your sleep and you can block gaps in your windows to reduce noise getting through. If you sleep with a partner and they snore, you should do what you can to stop them snoring to help you get the best sleep possible.

 

Reduce Screen Time

Many of us are victims of spending too much time staring at screens. This can have a negative impact on our mental health and can cause issues to our eye health and posture. Reducing your screen time before bed is an effective way to improve your sleep quality. Ideally, you should cut screen time an hour before you go to bed, but benefits can be experienced just half an hour before.

 

Take Calming Supplements

There are a number of natural remedies that can improve sleep quality. Melatonin tends to be the most popular supplement to take before bed, as it helps you fall asleep quicker. However, there are several other supplements that induce relaxation to help you sleep. These include glycine, lavender, magnesium, L-theanine, valerian root and ginkgo biloba.

 

Get Yourself Relaxed

Optimizing your bedroom environment and doing this to make yourself feel relaxed before bed should be combined with the above tips to help you rest well during the night. To optimize your bedroom setting, you should make sure your mattress, bedding and pillows are comfortable, and eliminate external noise and light. To relax yourself before bed, you should take a warm bath or shower.

Incorporating these habits into your daily routine won’t happen overnight, but once you manage to make them part of your bedtime routine and your sleep quality improves, you will become a healthier and happier person.

Healthy Morning Routine Tips to Kick Off Your Day

Leave Your Phone Alone

Most people, as soon as their eyes open, go to check their phone to see any new messages and alerts. However, doing this doesn’t give your brain enough time to register itself. Seeing messages and being immersed in something that has nothing to do with focusing on waking up will immediately put stress onto yourself. Try waking up and focusing your mind on the little things, such as what the weather is like, and what you fancy for breakfast.

 

Cold Shower

Having a cold shower first thing in the morning has been proven to help the body and mind massively. It not only strengthens your immune system, but it makes you feel a huge sense of achievement. However, standing in a freezing cold shower is not an enjoyable experience, and the feeling of being comfortable and warm to then making yourself uncomfortable on purpose takes so much willpower. To ease yourself into this process, try subjecting yourself to cold water for a short amount of time at the end of your shower then start to build it up from there.

 

Fresh Air

It sounds so simple, yet it is so effective. Fresh morning air contains more oxygen because the sun has only just risen, helping your lungs to fully open and providing you with a break from the circulated air indoors. Taking a few seconds to sit with your window open or sit outside for a few minutes without a phone or any other distractions can help clear your mind, organize your thoughts and feel a sense of calmness.

 

Morning Coffee

A relaxing habit that many people live by is having a coffee while sat breathing in the crisp morning air and taking in the beautiful views. By treating yourself to a warm, decadent, invigorating cup of coffee outside, it feels like a treat with every sip. For Nespresso owners that also want to look after the environment, you can find compatible capsules that are eco-friendly from sites like Gourmesso. They are compostable, containing absolutely no plastic or aluminum. Choosing from their large range of intensities and roast levels, they can cater to your specific coffee requirements.

 

Exercise

Exercise at any time of day is extremely beneficial, but exercising in the morning has been shown to improve your performance for the rest of the day. It is a chance to fully switch your brain on and get your blood pumping! Exercising in the morning can massively improve your sleep at night, by waking up early and getting rid of excess energy that would otherwise be keeping you up at the end of the day. Exercising your brain releases more endorphins, which is good for tackling anxiety and depression.

 

Healthy Breakfast

Breakfast really is the most important meal of the day. After not eating for hours on end while being asleep, your body craves nutrients to start it back up again. When eating breakfast and setting yourself up for the day, you’re less likely to eat more throughout the day. This can then result in less unhealthy weight gain and more energy in the mornings.

Although some of these tips may sound obvious, many people overlook them because it is easy to be sucked into having a fast-paced lifestyle. Do your mind and body a favor, and look after yourself. Ease into the day and start as you mean to go on.

Start the day with these easy breakfasts!

ontbijt waar je lang vol van zit

TOAST WITH AVOCADO AND SALMON

Ingredients;

  • 1 avocado
  • 1/4 lemon
  • 2 slices of brown bread
  • pinch of cayennepepper
  • 75 grams of smoked salmon
  • handful of watercress
  • 1 sprig of dill
  • Optional: 1/4 onion

Method of preperation

  1. Put the bread in the toaster until it is nice and crispy.
  2. Cut the avocado and mix it with the lemon and cayenne pepper.
  3. Spread the avocado on the sandwich and place the salmon and onion on top.
  4. Finish with the watercress and dill

ontbijt waar je lang vol van zit

PURPLE SMOOTHIEBOWL

Ingredients

For the smoothiebowl

  • 100 grams of red fruits (from the freezer)
  • 50 grams of blueberries
  • 1 banana (save some for the topping)
  • 25 grams of oat meal
  • dash of almond milk

Toppings

  • hand of granola
  • slices of banana
  • coconut grater
  • almonds
  • Optional: pieces of dark chocolate

Method of preperation

  1. Put all ingredients (except the toppings) in a blender and mix it until it’s smooth.
  2. If it’s not good yet, you can add some almondmilk.
  3. Finish the smoothiebowl with your favorite toppings.

What do you think about these meals? Are you going to try one for tomorrow morning? You can never go wrong with avocado ;). Let us know what you think in the comments!

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.

Try out these proteine snacks after your workout!

When I cycle back home after my workout, my stomach often starts to growl. I played hard so my body needs a refill! In order to prevent me from lying down on the couch with a pack of cookies, I make sure that I always have a number of healthy protein snacks ready. You make these snacks in no time, but they are super tasty and healthy! Win-win, right? 🙂

CARAMEL FRAPPÉ

Ingredients:

  • 140 grams of crushed ice
  • 240 milliliters of milk (for example almond milk)
  • 1 scoop of coffee caramel whey protein
  • ½ banana

The method of preperation: 

The preperation is easy peasy, put all the ingredients in the blender and mix it until it’s smooth. Straw in it and your protein frappé is ready!

proteïne rijke snacks

BANANA PROTEIN BALLS

Ingredients

  • 180 grams of oat meal
  • 50 grams of whey protein
  • 120 grams of a banana
  • A pinch of sea salt
  • 1 tsp of cinnamon
  • 20 milliliters of honey
  • 60 grams of peanut butter
  • 30 grams of dark chocolate

Method of preperation 

  1. Crush the oat flakes.
  2. Put the oat flakes in a bowl with the protein powder, sea salt and cinnamon.
  3. Mash the banana and add it to the bowl.
  4. Put the honey and peanut butter in a bowl and put them in the microwave for 30 to 40 seconds to soften.
  5. Add these to the other ingredients.
  6. Knead the whole into a mixture.
  7. Finely chop the chocolate and add it to the mixture.
  8. Make 12 equal balls, put them on a plate and let them set in the fridge for at least 15 minutes.

Tip: do you want to keep them for a longer period? Put them in the freezer! 

What do you eat after a good workout? I’m curious! I’m definitely going to make one of these snacks for my workout tomorrow. Let us know what you think about the recipes in the comments! 

4x what does caffeine do to your body

‘But first, coffee.’ ‘Don’t talk to me before my morning coffee.’ ‘Coffee: the most important meal of the day.’ You probably know them, all those spells about coffee. For many of us, this kind of morning is well integrated into the daily rhythm. But do you know what the caffeine from your hot drink does to you? (Except waking up). All the facts in a row. 

First an update where the substance caffeine can be found. The best known is, of course, just coffee, but did you know that tea is also known as theine? In addition, caffeine is also in cola, iced tea, energy drinks and even in chocolate. The amount of the substance in each product varies considerably, but the biggest sources of caffeine are espresso and energy shots.

YOU BECOME ALERT

As soon as caffeine is absorbed into your blood, it enters your brain. There it blocks certain receptors, so you will get an increased state of alertness. The release of adrenaline is also stimulated, which only reinforces that. Result: you can handle the world, but it could also be that you feel a bit hunted.

YOUR BLOOD PRESSURE RISES

Because of the adrenaline and cortisol released after drinking a cup of coffee, your blood vessels narrows. This causes your blood pressure to rise, which in turn causes your heart rate to drop. With a large intake, this can even lead to arrhythmias, but no worries, you really have to drink a lot of coffee.

YOU HAVE TO PEE MORE

Caffeine stimulates your kidneys, so you have to urinate more. You probably recognize this: right after your cup of coffee or tea you immediately feel the pressure on your bladder. This is not because, contrary to what people often say, caffeine dehydrates, so you have to pee more. It is still the same amount, you just have to go to the bathroom faster. If you sit there for a number two it is not so strange, because coffee also stimulates the stomach and intestines. But whether that is because of the caffeine, or whether another substance is responsible for this, is not (yet) known.

YOU HAVE MORE ENERGY

In addition to all the effects, you also get more energy from coffee and it takes away your tiredness. This can be great during exercise, because this way you can keep your spicy workout up! Exactly the reason why caffeine is often added to pre workouts shakes. However, it can also be a disadvantage that caffeine makes you so alert, energetic and motivated. For example, if you suddenly become completely hypedbent after a cup of coffee after dinner, while you actually wanted to go to bed early. You lie there and stare at the ceiling. A good tip to get to sleep better is also to avoid these drinks!

 

In short: that daily cup of coffee does quite a lot with your body. And to be honest, at Fitgirlcode HW we can no longer do without. Also so fond of this hot drink? Will you let us know in the comments what your favorite coffee is?

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!  

Why you should try out these outdoor sports!

Sometimes you want to do a totally different workout and not just exercise in a gym. You can effectively exercise outdoors. When you are on vacation, you do not always have a gym nearby. Outdoor sports can be great fun, but what are fun sports that you can do outdoors? I have listed a number of challenging workouts.

HIKEN

You have probably heard of ‘hiking‘. There are many Fit Girls who do this workout and I can tell you it’s great fun! Of course it depends on where you live, but otherwise look for a place where you can hike. Especially on vacation, this is a very nice workout that you can do almost anywhere. For example, go with sunrise or sunset, then you can immediately take beautiful Instagram photos. Two birds with one stone! 🙂

INTERVAL RUNS

This can certainly be a good challenge for yourself! You can make it as fun as you want, go to a beautiful and peaceful environment. Gently start building the run and then take on the challenge. First warming up with leisurely walking, then fast walking and running and again fast walking and running again. That way you really challenge yourself!

STAIRS

We all know walking the stairs and we do it regularly. You have a special device for this in the gym, but you can of course also do this outside. This workout is super good for your legs, buttocks and core. So let’s do this! You can also do it together with your workout buddy, that’s even more fun!


JUMPING ROPE

Jumping rope is typically something you used to do as a child. But who says you can no longer use it in your workout. Go outside and jump rope! On the internet you can also find various exercises with a jump rope. So make it a challenge, that’s how it stays fun!


Do you prefer to exercise indoors or outdoors? Let us know! We are very curious about what kind of workout you prefer to do. 🙂 

Why you should do a cooling down

Before I start exercising I often start with a good warm up. Just 10 minutes on the treadmill or good stretching and I can take it. But when I finish my workout, I often can’t wait to go home. I forget something very important: a cooling down! Recognizable? I will explain to you today why a cooling down is important and I will give you tips on how to perform it as well as possible. 

THE IMPORTANCE OF YOUR COOLING DOWN

Did you know that  a cooling down does more than just prevent muscle pain? There are a number of other important benefits attached to it. The biggest reason to do a cooling down is to prevent dizziness, this is caused by a change in the blood circulation. When you suddenly switch to rest mode from a good workout, that change is very sudden and you can get a bit dizzy. In addition, a cooling down is very important for your muscle recovery. A cooling down reduces the lactic acid in your body. The lactic acid accumulates in your muscles during exercise and causes a slower recovery. When you do your cooling down, the lactic acid is removed more easily and your body recovers better.

TIPS FOR YOUR COOLING DOWN

  1. Plan your cooling down

When you know you have an hour to do your workout, plan 50 minutes for your warm up and workout and keep the last 10 minutes for your cool down. This way you will be ready in time for the next thing on your schedule.

  1. Make it a routine

Do you exercise according to a certain schedule? Plan your cooling down into your schedule. If you repeat this scheme for a while, you automatically get used to it and it becomes a routine. So you never have to think about whether or not to do your cooling down.

  1. Keep it simple

A cooling down does not have to be complicated or take a long time. Keep it simple by walking for 2 minutes and then doing some stretches. Or do a yoga routine of 5 minutes for example, easy does it!

I will never skip my cooling down again! Do you always do a cool down after working out? Or do you, just like me, skip it too often? I like to read what you think! 🙂

Get killer abs with these exercises

Let’s be honest: secretly we all want abs of steel. 😉 And no matter how boring those crunches are, training your abs is a very important part of your workout routine. It’s time to bring some variation into your abworkout! With these simple exercises you can train your abs just as hard. 

DEAD BUG

The name of this workout is a bit silly (but let’s be honest, we can’t think of a better description ourselves), but that certainly doesn’t make it any less effective and in our opinion a lot nicer than crunches. This is how you do it:

 

  1. Lie down on your back and extend your arms. Raise your legs and bend your knees.
  2. Now extend your right arm backwards and at the same time move your left leg forward.
  3. Go back to the starting position and repeat with the other side.

V-UPS

With this exercise you can train your obliques, and we need them too! It’s a very effective workout, but it’s also super easy and quick to do. Sounds good, right? This is how to do it:

  1. Lie on your right side with your right arm extended and your left hand behind your ear. Lift your feet off the floor.
  2. Now move your knee and your elbow towards each other, while your right forearm remains flat on the floor.

HIP DIPS

Another fun name! This exercise is again very effective for killer abs and you can do it everywhere you want. You don’t have to move to do it, that’s what makes it a very easy exercise. Ready for some killer abs? Here you go:

  1. Take a plank position and make sure your back is straight and your elbows and hands lie flat on the floor.
  2. Lean with your hip to the left, while your spine remains straight. Then move to the right.
  3. Repeat this in a smooth motion to perform the exercise as well as possible.

WOOD CHOPPER

You need a dumbbell for this exercise, but you can also use a big bottle filled with water. Be creative with what you have! Also with this exercise you train your oblique abs again. The more repetitions you can do in a minute, the more effective it is. This is how to do it:

  1. Grab a dumbbell and stand with your feet shoulder width.
  2. Slightly lower your knees and keep the dumbbell at knee height.
  3. Now lift the dumbbell above your head in a smooth motion and move it back to your knee in the same way.

 

With these exercises it can be more fun training your abs. So don’t listen to those excuses! What is your favorite ab workout? Let us know in the comments! 🙂 

4 different salads with avocado

We love to eat avocado at noon. Because of the fats, you are full for a long time and that’s perfect, because you have more energy for the afternoon. But avocado toast can get a little boring. That’s why we searched for the best salads with avocado, that are filling enough. Want to know more? Read more! 

Zo maak je avocado salade met couscous

Source: @storiesbysuus

COUSCOUS AVOCADO SALAD

Ingredients

  • 60 grams of couscous
  • 1 tomato
  • 80 grams of tofu
  • 1/2 paprika
  • 1/2 avocado
  • 1 tbsp sunflower seeds
  • Olive oil
  • Salt and pepper
  • 100 ml of soy sauce

Method of preparation

  1. Cut the tofu in cubes and let them marinate in the soy sauce. The longer you let it marinate, the more taste it absorbs.
  2. Put the couscous in a bowl and pour over 50 ml of boiling water. Cover the dish and let it stand for 3 minutes.
  3. Fry the tofu in a frying pan.
  4. In the meantime, cut the avocado, paprika and tomato to the desired size.
  5. Stir all sliced ingredients into the couscous and divide the sunflower seeds over it.
  6. Season the salad with olive oil, salt and pepper.

Hoe maak ik een quinoa avocado salade ?

Source: @storiesbysuus

QUINOA AVOCADO SALAD

Ingredients

  • 60 grams of quinoa
  • 1/2 avocado
  • 70 grams of sugarsnaps
  • 50 grams of cucumber
  • 50 grams of mixed salad
  • 20 grams of dairy spread
  • 1 spring onion
  • 1 teaspoon of dill
  • salt and pepper

Method of preparation

  1. Prepare the quinoa as indicated on the package.
  2. Cook the sugarsnaps for 3-5 minutes in a pan with boiling water and cut the cucumber, spring onion and avocado to the desired size.
  3. Mix the quinoa, sugarsnaps, sliced vegetables, mixed salad and dairy spread.
  4. Finish the salad with the dill and some pepper and salt.

Wat is het recept van een avocado rijst salade?

Source: @lisa.s

TASTY RICE SALAD WITH AVOCADO

Ingredients

  • 65 grams of brown rice
  • 1 spring onion
  • 1/2 paprika
  • 20 grams of arugula
  • 50 grams of lentils
  • 1/2 avocado
  • 30 grams of Hummus

Method of preparation

  1. Prepare the rice and lentils as indicated on the package.
  2. Cut the spring onion, paprika and avocado to the desired size.
  3. Mix the rice, lentils, spring onion, paprika, arugula and avocado.
  4. Finish the salad by stirring the hummus through the salad.

Ben je op zoek naar een salade met avocado en zalm?

SALMON AVOCADO QUINOA SALAD

Ingredients

  • 60 grams of quinoa
  • 1/2 avocado
  • 1 salmon fillet
  • 50 grams of sugarsnaps
  • 25 grams of cucumber
  • 60 grams of mixed salad
  • 1 teaspoon of dill
  • 20 grams of dairy spread light
  • 20 grams of spring onion
  • salt and pepper

Method of preparation

  1. Preheat the oven to 200 degrees Celsius.
  2. Prepare the quinoa as indicated on the package.
  3. Meanwhile, put the salmon in a baking dish and sprinkle with some pepper and salt. Then put the dish in the oven for 20 minutes.
  4. In the meantime, cook the sugar snaps in 3-5 minutes in a pan of boiling water and cut the cucumber, iceberg lettuce, avocado and spring onion to the desired size.
  5. Mix the quinoa, sugarsnaps and sliced vegetables.
  6. Finally, stir in the dairy spread and dill and place the salmon fillet on top.

 

Hopefully we have given you some inspiration to make a new recipe with avocado! Which one are you going to try? Let us know what you think about this blog in the comments!

The best arm workouts for fit girls

It’s time for a new workout! We often hear that women don’t like training their arms as much as the rest of the body. Maybe it’s because the exercises can be quite intensive, but did you know that your shoulders and upper back contain the least fat of your entire body? So if you do the right arm exercises, you can give this area a makeover in no time!

 

THE THREE BEST ARM WORKOUTS

The normal push-up

The great thing about the push-up is that you can do it anytime and anywhere. These exercises not only provide training for your arm and chest muscles, but also make your core stronger.

Instructions:

  • Lie flat on the floor with your face to the ground. Keep your feet together. Your weight must rest on your chest.
  • Put your hands down with your palms flat on the floor, slightly wider than your shoulders and with your elbows facing your toes.
  • Now raise yourself by using your arms. At this point your weight must be carried by your hands and the ball of your feet.
  • Make sure you are in a straight line from your head to your feet. You call this position a ”plank” and you can also use it for various other exercises.
  • This is the start and end position of a push-up.

On your knees:

If you are still unable to do a regular push-up, try to do it on your knees. You can also start with normal push-ups and then move to your knees if it gets too heavy. Follow the instructions for the normal push-up, but keep both knees on the floor. Make sure you use your chest, shoulders, and triceps to raise yourself. Don’t use your hips or back!

 

Kettlebell lifts 

You probably see people waving more and more in the gym with a weight that looks like a cannonball with a handle. Those weird things are called ”kettlebells”, and they have used for centuries by Russian powerhouses to become ”strong as a bull”. If you don’t have a kettlebell yet, you can buy one, use a dumbbell or even a bottle filled with water.

Instructions:

  • Sit on your knees and put the kettlebell (dumbbell/waterbottle) in front of you.
  • Grab it with both hands, hold your elbows along your body and lift the kettlebell to the height of your chest and put it back.
  • Make sure you keep your back straight and push your pelvis forward as you lift the weight.

 

Reverse push-up

This reverse push-up is the complete opposite of the normal push-up. Your hands and feet are still on the floor, but you are in an inverted position.

Instructions:

  • Lie down with your back on the floor, with your knees bent and your feet flat on the floor.
  • Place your hands on the floor with your ears flat and palms facing your feet. Your elbows should then face the ceiling.
  • Raise your hips towards the ceiling and at the same time push your shoulders off the ground by actively using your arms.
  • Fully extend your arms, bend your back and lift your heels off the ground.
  • Slowly lower yourself again until you lie down and repeat the exercise.
  • If your body is raised, you should form a nice arch and your head should hang straight down.

 

So, now you know what to do! Try to do what you can, but don’t go too far. You may challenge yourself, but do it with your mind and listen carefully to your body. Reaching your goal can also take a little longer than a month. It doesn’t matter! The most important thing is that you take steps towards your goal. This is how you will ultimately get there! Good luck girls! 

How can you really enjoy working out?

I think that there are two types of people: the ones who enjoy working out and the ones who work out, but only do it to get a fit body. But I also think that everyone can become person one. Want to know how to become that person who really enjoys working out? Then read on!

CHANGE YOUR GOALS

Working out to lose weight is a good motivation, but I don’t think you can maintain that mindset for a long time. Just try to think of the other benefits that working out gives you. Exercising can clear your head for a while, and that can be really relaxing! You can shift your focus from body to mind, so you can never feel disappointed again, if you take it easy at the gym. Try to change your goals into something you can achieve in a shorter time.

TRY DIFFERENT SPORTS

When you decide to start a healthy life, many people think immediately of going to the gym. But if you immerse yourself in different sports, you will soon find that you really don’t have to do fitness to lose weight. You can start boxing, football and many more sports! There will definitely be a sport that suits you.

UPDATE YOUR PLAYLIST

I can’t train without my music playlist, so I always make sure that I update it once in a while. Try to vary with different music styles.  That way, you can find out the music style that gives you the most energy to train! One playlist simply works better for you than another.

NICE OUTFIT

No more black leggings and sportbras, but cheerful prints and bright colors! Treat yourself and find the most amazing sportoutfit to rock your next work out! Or treat yourself everytime you reach a goal with a new item. So you always have something to look forward to!

You too can get pleasure in sports, you just have to think a bit different! It’s not too bad, right? What do you do to make working out more fun? Let us know in the comments!

5 tips to stay fit!

Eating healthy and exercising seems very easy, but sometimes you don’t have any motivation to keep it up. But we can work on that! That’s why today is the day that you can tackle it differently. I present you the best tips to get fit again.

1. DON’T FOLLOW A DIET

A lot of people go on a diet when they want to lose weight, but the trick is to keep it up. A diet is temporary and often hard to maintain. When you focus on a healthy lifestyle, you don’t have to forbid yourself anything. A healthy lifestyle is for the rest of your life. And the rest of your life living without chocolate is going to be hard, if you know what I mean. You probably have to be patient for the results, but when you see them, it will get easier to keep up the lifestyle.

2. EMPTY YOUR PANTRY

If your pantry is full of unhealthy food, you are inclined to eat it. But when you have chosen to start now, it’s better to give the food to your friends or family. No more excuses! It will give you more peace of mind.

3. EXERCISE 30 MINUTES A DAY

It’s very important to keep moving, every day. Exercising ensures a good blood circulation and it helps against stress and other aches and pains. 30 minutes may seem like a lot, when your constantly on the road. But take a walk in your lunchbreak and you’re done for the day! Your concentration will get a boost too, that’s how you can prevent your dip after the lunch.

4. DO SOMETHING FUN

Undertaking activities with friends or family gives a lot of energy. So make sure you have something fun to do every week! Something you can look forward to. You can also do this on your own. Sign up for a trial lesson of kickboxing, to boost your cardio. Or explore a new city in the weekend. There are so much things you can do!

5. FIND A WORKOUT BUDDY

Better together! Find a friend you can go on a fit journey with. Go to the beach together to have a run or exercise once a week together. It’s nice to have someone closeto you, who you can share your struggles with. Changing your way of living isn’t easy. You can help each other when it becomes difficult!

 

How do you stay fit? And what do you think about these tips? Let us know in the comments! Good luck with your Fit journey 🙂

Mexican Taco’s with mozzarella and kidney beans

We have a new recipe for you guys! This time it’s a mexican recipe, with mozzarella and kidney beans. Taco’s are sometimes pretty hard to eat. They fall apart and break, but they are still one of the best mexican recipes. So try this one out and enjoy!

MEXICAN TACO’S

Ingredients

  • 70 grams of kidneybeans
  • 70 grams of corn
  • 1 little onion
  • 1/2 paprika
  • 1 tomato
  • 70 grams of iceberg lettuce
  • 1/2 mozzarella ball
  • 2 taco schells
  • 2 teaspoons of taco herbs
  • pepper and salt

Bereidingswijze

  1. Cut the onion, paprika, tomato and mozzarella in a size that you want.
  2. Heat some olive oil in a pan and bake the onions in it. When the onions get a gold color, you add the paprika, tomato, corn, kidney beans, taco herbs and some pepper and salt.
  3. If this is warm, you can add the mozzarella.
  4. Heat the taco shells in another pan. Don’t use olive oil for this one. Pay attention that the mozzarella doesn’t melt to fast.
  5. When the mozzarella has melted, the taco shells can be filled with iceberg lettuce and all the other ingredients.
  6. Enjoy!

 

Easy right? This recipe does not take much time to make and it’s super tasty! Let us know what you think about this mexican recipe and leave a comment! 🙂

How to make vegetarian pizzawraps

It’s not a pizza, it’s not a wrap, it’s a pizzawrap! For all the vegetarians out there, this is a recipe that you must try. So hurry up to the super market and get all the ingredients that you need! It maybe cost a little bit of time, but it will be worth it 😉

 

PIZZAWRAPS

Ingredients:

  • 2 wraps
  • 30 grams of tomato paste
  • 40 grams of feta
  • 1 tomato
  • 60 grams of olives
  • 1 teaspoon green pesto
  • 1 onion
  • 30 grams of dairy spread
  • salt and pepper

Method of preparation 

  1. Preheat the oven to 220 degrees Celsius.
  2. Cover the wraps with the tomato paste and cut the feta, onion and olives.
  3. Divide the ingredients over the wrap together with dairy spread, pesto and the herbs.
  4. Put the pizzwrap in the oven for 15 minutes and enjoy!

 

Zo maak jij de lekkerste pizzawraps

 

Let us know what you think about this different recipe in the comments! 

5 tips for fat loss

You begin with your Fit journey and you want to achieve your goals as fast as you can. Sometimes you go really fast, but the next day it looks like nothing happens. We give you tips to lose fat, so you can achieve your goals step by step. 

1. EAT ENOUGH AND DON’T SKIP MEALS

It’s a fact that you burn calories if you eat less than the amount that you burn calories. But when you are going to eat fewer calories, your body will adjust and you will burn less calories. Try to gradually reduce your calorie intake and plan a day in the week that you eat a bit more calories than normal. That’s how you prevent that your body will adjust too much.

2. COMBINE CARDIO AND WEIGHT TRAINING

Yes, cardio can have a positive effect on your calorie intake on a day. But you won’t achieve your goals by only doing cardio! At least, if you want to keep your muscles. During cardio, you burn fat, but proteins are also extracted from your muscles. Try to find a good combination of cardio and training with weights, that works for you. Besides, lots of muscle mass ensures a higher fat burning, which makes losing weight easier! Also, there are some good fat burners on the market. For example, you can read a really detailed review of the Burn XT Fatburner.

3. LEAVE THE SCALES

I think everyone has been through it once: you think you are going pretty well and think that you have lost a lot of weight. But when you step on that scale, you see that nothing has changed! At least, you think that. Keep in mind that muscles also weigh and try to get away from that scale. Instead, try to have your fat percentage measured, which gives you a better picture of how it’s going.

4. DON’T BE SCARED OF FAT

To lose fat, you have to eat them too. It sounds weird, but it’s true. Your body needs fat to function and restore. Fats are a good source of energy, but it’s good for your sight, muscles, and heart as well. Fat stays longer in your stomach, so it gives you longer the feeling of satiety. Your body needs a balanced diet. Good fats are for example fish, avocado, nuts, and peanut butter!

5. DRINK ENOUGH

Drinking water stimulates your metabolism, which in turn causes that you will burn more. Besides that, it’s a good ”check” if you are really that hungry. You automatically grab a snack, but you could have solved that with a glass of water. And it’s of course a good replacement for soda. It contains zero calories and it’s super good for you!

Hopefully, with these tips, you are now a step closer to achieving your goals. And the last tip: Be nice to yourself and have patience. If you really want something, you can achieve everything!

Disclaimer: Every body is different. You just have to find what fits for you. 

How to keep track of your own health journal

As a Nutrition and Dietetics student it’s hard to NOT eat because you’re constantly thinking, talking and learning about food. Very interesting and all, but to prevent that I’ll gain weight I keep track of my own health journal.

What do I register in it?

1. Measurements

I’m not a big fan of the scale because your weight can change during the month, because of your menstrual cycle, for example. But every once a month, I step on the scale and I measure the circumference of my hips, waist and legs. Because I’ve done some modeling in the past, I’m very used to measuring my body, but after being so obsessed with it, I only measure my body once a month. It’s a great indicator if you’ve lost weight and where you’ve lost it. Don’t forget to write the date when you measure yourself!

2. Goals

As a fit girl, of course you’ve got some goals. Small goals are easier to reach so write them down. Once you’ve reached them you can cross them out (best feeling ever!) and give yourself a little present as a reward.

3. Workouts

I see a lot of amazing workouts on Instagram or YouTube, but once I’m at the gym I totally forget about them. So when I see great exercises, I write them immediately down in my journal and I’ll bring the journal with me to the gym. You can also register how many reps you did while performing a specific exercise. In that way, you can see the growth you make during your fitness journey.

4. Food diary

Of course, there are very handy apps like Myfitnesspal and Cronometer to register your food intake, but you can also write it down in your journal (the old school way). Here you can also write down recipes and a list of healthy foods you want to try out for example.

Check out the next page for a day out of my food diary!

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