Running into a new mindset

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

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

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

Tips to take with you when you go running:

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

 

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

Fit girl Chris’ exercise and food log

Fitgirlcode was started by bfff’s (best fit friends forever) Aranka and Chris. When we started Fitgirlcode we wanted to inspire ourselves to get healthy and fit, and what happened in this process is that we inspired a lot more people to do the same. In the process, Chris lost some weight and gained loads of energy, killer abs, better skin and hair and an allover happier life. Last month we both created an exercise and food log for you guys. And last week Chris made a new one, just to show you that no week is the same!

Balancing food and exercise is very important. Just like Chris wrote in this blog, your body needs fuel to run (literally) and food=fuel! For us, and probably for many of you, no week is the same. So you can’t eat the same foods and workout on the same days. Also its would get very boring. Chris makes sure she eats before she gets hungry, which is better for her mood and also for her eating habits. When she knows she has a very busy day, she makes sure that her meals have enough energy to get through it.

Fit Girl Chris’ Exercise and Food log: Schermafbeelding 2014-05-12 om 17.55.40

Explanation: Elevator sports is the name of a gym we work out. It is a total body workout for 1,5 hours and burns 1000 calories. We lift weights; do HIIT (High-intensity interval training), cardio, and squats. Everything is at your own pace and level.

International No Diet Day

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

Celebrate your body

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

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

Stop dieting

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

Sports and beauty

We really love to see what other fit bloggers do on their blogs, Instagram and Facebook pages. We get inspired by each and every one of them! So today we wanted to put Kim from Sportenbeautyblog.nl in the limelight. This lady is passionate about working out and she means serious business 🙂

About Sportenbeautyblog.nl

Besides working out, Kim is also a make up artist. So if you need some sport or beauty inspiration, be sure to check out her blog. We received some questions from you guys about protein shakes, Kim has tested a lot of  shakes so be sure to check out those too.

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So what are you favorite fit blogs of the moment? Be sure to share them with us, would love to hear from you!

Quinoa salad with avocado, crab stick and mango

Why is quinoa the new health food superstar? While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom (Huffingtonpost). If that`s no reason to start eating quinoa, I don`t know what is!

With quinoa you can vary as much as you want, but my all time favorite is this recipe with avocado, crab sticks and mango. (Inspired by Iowagirleats)

Ingredients (2 servings)

2 cups quinoa, rinsed very well
200 gram crab sticks
1 mango, chopped,
1 avocado, chopped
1 spring onion, chopped
2 table spoons grated old cheese

For the lemon-honey vinaigrette

3 tablespoons fresh lemon juice (about 1- ½ lemons)
4 tablespoons extra virgin olive oil
1 minced garlic clove
1 tablespoon honey
Salt & pepper

Instructions

  • First, rinse the quinoa well under cold running water. Bring water to a boil in a pan,  add a dash of salt and the rinsed quinoa. Place a lid on top then turn heat down to medium-low and simmer until tender, about 15 minutes. Keep a close eye on it, because if you overcook, it gets sticky. When the quinoa is finished, fluff with a fork then transfer to a large bowl and allow to cool to room temperature.
  • In a large bowl combine cooked quinoa, crab, mango, avocado, grated cheese and green onion then season with salt.
  • Add the ingredients for lemon-honey vinaigrette into a small bowl and stir. Then add the vinaigrette to the rest of the salad.

I promise, you`re in for a real treat!

 

Clean eating recipe: Chocolate Mug Cake

We’re always on the look out for inspiration on blogs and today we fell in love with the Mug Cake we found on Runninglau.com! This delicious clean eating recipe is so easy and so ‘Chocolaticious’ you just can’t say no. And seriously, who says no to chocolate?! 

About Runninglau.com

Laura, the owner of the blog runninglau.com has two passions: running and healthy food. On her awesome blog  you can find tips on health, how to work out and scrumptious healthy recipes. So if you’re a professional runner or someone that really wants to start running, but doesn’t know how to? This is the place to be! Check out her website, of follow her on Facebook, Instagram or Tumblr.

AND NOW… THE CLEAN EATING RECIPE: CHOCOLATE MUG CAKE!

What do you need for 1 mug cake:

For the cake:
1 small banana
1 egg
20 gr oats
1 tbsp honey or agave sirop
1 tbsp cocoa
Cinnamon
1 tsp baking powder
Olive oil/ Coconut oil

For the topping:
2 tbsp greek yoghurt (0% fat)
Handfull of blueberries

– Mix the oats with a blender or mixer untill it’s more of a powder
– Mash the banana untill it’s a blurry substance, and add this to a bowl.
– Add the oats, cocoa, honey, cinnamon and baking powder
– Keep stirring, untill it’s a smooth batter
– Grab one of your favourite mugs- and make sure you oil the inside of the mug carefully before adding the batter
– Put the mug in the microwave for at least 2,5 minute at 750ww (The cake will rise and fall apart several times while in the microwave)
– After about 2,5 minutes it will stop rising- or falling- and it’s time to get your mugg out!
– Turn it upside down on a plate, or enjoy it from the mug itself. The mug is very hot!
-Mash the blueberries and mix with the greek yoghurt. Add some stevia if necessary.

ENJOY!

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.