8 Habits of positive people part 1

When Fit Girl Safira Audrey  tags you in a link of an article of Huffpost of positive people, I guess that is her way of telling me she recognizes my happy spirit. 😀 And I guess I am. Most people know me for my optimistic vibes, bright outlook on life and leaving smileys everywhere I go. I loved the article Huffpost wrote in the healthy living department about perpetually positive people. Therefore I would like to share their input with you Fit Girls along with my “positive”  point of view on this matter 😉

According to Huffpost – positive people don’t have some magical, unicorn-like powers, well I guess I am still in denial 😉 Because I love to think we have. Makes life more fun, doesn’t it? 😀 But, according to Melissa Blakeman (M.D., the regional medical director at Johns Hopkins University) positive people engage in behaviours that reinforce their positive frame-of-mind without making it seem like their head is stuck in the clouds. Great fact right? Love it! Now let’s go to the part where we find out what positive people practice on a daily basis.

See the next page 😀

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5 protein powered recipes

Protein has long been a key factor in maintaining a healthy weight and diet but it’s one nutrient that many people, especially women, don’t eat enough of. Don’t be fooled, eating protein isn’t all egg whites and tins of tuna, check out these 5 protein powered recipes to prove it – and yes there’s even vegan recipes too! 

The benefits of getting enough protein in your diet include feeling fuller for longer, better digestion of the other nutrients from your food and helps you gain strength when exercising by building lean muscle. Don’t skip out protein and try to make sure that your meal is at least one third made up of this powerful nutrient!

Smoked Tofu and Egg Fried Rice

This is an ideal mid week meal that’s full of flavour, is naturally gluten free and substantial. The complete protein status of tofu also means that it contains 9 essential amino acids that our bodies can’t produce by itself! Find the full recipe here.




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What’s the healthiest sleeping position?

I love love love sleeping. At the same time my sleep and I have kind of a love hate relationship haha. I’m a night owl so I tend to stay up late and I move a lot in my sleep (it could be considered as a legit workout if you ask me). With all the different sleeping position there are, I started wondering which one would be best for me.

After doing some research I found out people love to read, think, talk and discuss everything related to their sleeping habits. There even is an awesome educational video about early birds vs night owls. I urge you to watch it, it’s three minutes of science awesomeness, you’ll learn something. Beside this video I learned more interesting facts; did you know that not sleeping makes you look tired and less good?!

What’s the healthiest sleeping position?

To get to the bottom of this it’s important to know which different kind of sleeping positions there are.

I go through ALL of these during a good night of sleep except “The Tall-Guy” because I’m not that tall and I’m a woman, you know 😉 As you can see there are loads of different sleeping positions! So which one is best? Check it out on page 2.

All silliness put aside, I won’t keep you any longer, this infographic shows which sleeping positions are good or bad and also explains why.


My sleeping positions aren’t all good but I have to stress that while I’m a sleep and move a lot I seriously have zero control over what’s happening lol. I’m wondering now dear Fit Girls, is there anyone else out there like me? Is it possible to only sleep in positions that are good or at least ok for you? Let me know, I’m curious to find out!


6 tips to get back on track

So you’ve been working your ass off for the past weeks/months. You were finally starting to see some progress, or maybe you weren’t even there yet. But for some reason you’ve lost all of that powerful motivation that got you started in the first place. “How could this have happened”? you might think to yourself. You’re nowhere near your goal yet and still, for some reason, you’ve told yourself it’s ok to just stop/give up/cave in or whatever you’d like to call it. 

Well, you’re not alone. We all reach this point in our journey to living a healthier lifestyle. Really, it’s totally normal. But that doesn’t mean you should wave your white flag and surrender to the ‘motivation killer’ (your own mind!).

I also lost my motivation recently. I was totally in a fit flow and then from one day to another, BAM, gone. To tell you the truth I’m kinda pissed off about it. But there’s no one else to blame than myself. And there’s no reason I shouldn’t get back on track, like yesterday! I’ve listed six tips that will get you up and running (lifting, swimming, yoga-ing etc.) again in no-time…

1. Remember why you started

Maybe the most important tip: remember why you started. Everyone has their own reasons for wanting to live a healthy lifestyle. You might have started because you’ve set a goal to loose a certain amount of weight. Or maybe you were having health issues which led you to turn your lifestyle around. Get your mindset back to that point, think of the benefits of getting back on track. I promise you, your motivation will be back in no-time!

2. Do a 10 minute workout

Anything is better than nothing! I know like no other that facing an hour-long workout when you’re totally not feeling up to it can demotivate you even more. But to stay in your workout flow, pick out something you can do for just 5-10 minutes. Like a short kettle bell workout or yoga routine.

3. Try something new

Sometimes we can loose our motivation because we feel bored of doing the same thing over and over. This is probably the perfect time to switch things up a bit. Have you been going to yoga class for a while now? Or are your running shoes completely worn-out because of all the KM’s they’ve made lately? Give something new a try. It might re-light your motivation fire!


4. Buy new workout gear

I don’t know about you girls, but I’m a sucker for clothes. In any shape or form. So when it comes to workout gear I need it to look gooood. Know that feeling of just having bought new shoes, or a new coat? And you actually want to put it on in the store because you’re so excited about your new catch? Well get yourself some new trainers and a badass pair of leggings and I bet you’ll be wanting to slip them on the same day.

5. Buddy up

It sounds so cliche, but it’s so true. When you have a buddy to work out with you will feel a little more pressure to actually go. Plan a rendezvous to go running with your buddy at 8 (or whatever) o’clock. No turning back now girlfriend. It’s not only rude to cancel your workout-date, but you’re now also demotivating your buddy to go! Besides the fact that you have now committed to going, it’s so much more fun to train with a friend or family member.

6. Get inspired

We must all know by now that visualizing your goals helps a great deal to getting there. So when you feel like giving up (or if you already caved in): get to visualizing! Grab a couple of fitness magazines or search your social media channels for anything you find inspirational. Stick it onto a (digital) board and look at it. Every day, twice a day or as much as you feel you need to. If they can do it, so can you!

Good luck! And more importantly: get your ass to work lady!


Happy foods – part 3

For the next couple of weeks I’ll be writing about foods that can make you a lot happier if you make them a part of your daily diet. Studies have shown that each of these six happy foods can positively contribute to your wellbeing, you are what you eat (or drink) right?! Today I’ll be writing about coffee and how its consumption is linked to positivity!

As I explained in ‘Happy foods – part 1‘, I have a curious mind that craves to learn about new things. I’m kind of a nerd, so whenever I get the chance to I love to read about science. There are always certain subjects that spike my interest a bit more than others; happiness (combined with science) is one of those for me.

How is coffee consumption linked to happiness?
A study showed that drinking coffee was linked to pleasure, energy and kindness. When coffee is enjoyed socially it is linked to friendship, affection, satisfaction and good nature. When sipped leisurely, cups of coffee induced happiness, calmness and tranquility. Another study, published in the JAMA Internal Medicine, showed that women who drank two to three cups of coffee a day were 15% less likely to develop depression (over a 10 year span), compared to those who consumed one cup or less each day.

Some interesting coffee facts
While we’re on the subject, it’s nice to share some interesting facts with you! You’re never too old to learn 😉

  • People started drinking coffee in the 15th century
  • 80% of the caffeine in the world is consumed as coffee
  • Coffee is a red berry before it’s a bean
  • All of the coffee grown on the planet is from an area called “The Coffee Belt”

Last but definitely not least caffeine, improves your performance when working out. When consumed it increases the levels of adrenaline, and releases fatty acids from fat tissues, leading to a better physical performance.

Whether coffee will be a source of your bliss is personal of course. I have to admit I’m not a coffee drinker myself (tea ftw) but my love for science got me to write this article. You might also want to read ‘Happy foods – part 2‘.

Funny Paleo Diet review to make you reconsider trying diet trends

Do you know someone who is always the first to try out a new trend? Maybe it’s the new superfood, latest ‘best exercise’ or the kitchen appliance that supposedly ‘no one can live without’. We are in favour of trying out new things. However when it comes to dieting, adopting a whole new of eating because everyone else is doing it, is not a guaranteed quick start to a journey of success. We want to share one woman’s review of the Paleo Diet that had us all chuckling and proves that jumping on the latest bandwagon (even if it’s a veggie filled one) won’t change your life overnight. 

If you have never heard of said Paleo Diet here are the basics you need to know to get you up to speed. Actually called the Paleolithic Diet, is claimed to be “the world’s healthiest diet” because it involves cutting out all refined food. Known as the Paleo or Cave Man diet, this diet is based on eating food in it’s most basic form to replicate what and how we ate back in the day of the hunter gatherer – so it does make sense sense that this is a healthy way to eat. No junk food, nothing processed, lots of protein and all fresh. The basic premise of what to eat and what not to eat goes like this.


  • Grass-produced meats
  • Fish/seafood
  • Fresh fruits and veggies
  • Eggs
  • Nuts and seeds
  • Healthy oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)


  • Cereal grains
  • Legumes (including peanuts)
  • Dairy
  • Refined sugar
  • Potatoes
  • Processed foods
  • Salt
  • Refined vegetable oils

The article titled, I Went Paleo and Now I Hate Everything gives a pretty good indication of how this woman felt about her experience in trying the Paleo diet. Read the full article here which includes unattractive pictures, rants and even an unappetizing recipe that she warns not to try. This article made the rounds amongst the Fit Girls and had us laughing so we thought we just had to share it with you! Following this diet strictly might be harder for some people than others but even if you already eat fresh and unprocessed healthy food it would require you to have even more imagination in the kitchen! You’d have to reconsider how to make your salads without lentils or chickpeas and then there’s the question of is quinoa paleo or not?! What a mind field if you’re looking for a quick fix to a healthy diet!

We are not here to give the verdict on the Paleo diet saying it’s good or bad. However we wanted to share this with you as a reminder that the latest trends might seem great fun to keep up to date with, but they are not a quick fix.  We are in favour experimenting with what food makes your body feel good, but we suggest that you don’t endure something which makes you miserable! If you follow a Paleo diet tell us how you keep it interesting. Or maybe you could try the recipe she doesn’t recommend and let us know in the comments if it’s really so bad!

Why all Fit Girls should consider playing football

As some of you might have noticed, I’m a bit of a football fan! This shouldn’t be surprising because it’s the most popular sport in the world. I really enjoy watching and playing it and with the World Cup of women’s football in Canada, it’s totally hot and happening as a sport for women! Playing football is a good workout with loads of health benefits. People of various ages and skill levels participate in a good (friendly) match of football! Lots of women, like myself, also play! So I figured it’s about time I explain why all Fit Girls should consider playing football.

Football (or soccer, how it’s called in the US) is a teamsport where players use their legs, head and torso to pass the ball and score goals! As a real football lover, from a football loving country, we call it football and not soccer. It’s a game that’s mostly played with feet hence the name football! There are many benefits from playing a teamsport like football, what I like most about it is that it’s really fun and you don’t need to have a certain skill level to get started! Fun is my biggest motivation to exercise and play sports 🙂

Why all Fit Girls should consider playing football

The health benefits are a huge plus though and they definitely make it more interesting for all Fit Girls to start playing. The health benefits of football are:

  • improves health due to shifts between walking, running and sprinting.
  • increases aerobic capacity and cardiovascular health
  • lowers body fat and improves muscle tone
  • builds endurance, strength and flexibility
  • increases bone strength and muscle


Other benefits of playing football are:

  • it is a great way to exercise with friends and meet new people
  • is easy to learn, beginners can easily join in the fun and play it for recreation
  • requires very little equipment so it can be played anywhere
  • is generally a non-contact sport
  • teaches you to ‘think on the run’
  • teaches coordination
  • promotes teamwork and sharing
  • helps to increase skills in concentration, persistence and self-discipline
  • can provide an opportunity to increase your confidence and self-esteem, and help to reduce anxiety

So as you can see loads of benefits! When playing in teams, you can make the teams as big or as small as you like. Less people on the field equals more running (which is a good thing if you ask me). However, if  your condition isn’t optimal yet, make the teams a bit bigger so you get more time to catch your breath! If you want to get started after reading this, the most important thing to keep in mind is; it should be fun, so enjoy it!


Safira Audrey

P.S. The awesome Fit Girl you see in the article is named Manou (in duel with her bf Pim, isn’t it awesome they play together)! Guess how we all met?! Through football!

5 fitness trainers to the stars that will get you red carpet ready

As a celebrity, it is in the job description to look awesome as much as is humanly possible so it’s no wonder many of them have personal trainers to keep them in shape. This kind of training might seem out of reach but with Instagram and the rest of that amazing thing called the internet, their workouts and advice are not limited to a VIP client list. Whether you are inspired motivational quotes, seeing a sweaty selfie from your favourite celebrity or beautiful sculpted bodies, these 5 celebrity fitness trainers to the stars let you into their workout world without the heavy price tag.

We present five trainers that have worked with some of the hottest bodies on the red carpet. These trainers work hard for their clients but you don’t have to be a celebrity to receive their expertise. All of these trainers have developed their own fitness style that you can take part in through an online subscription. Or you can follow their social media to get the insider scoop on the latest fitness trends of your favourite celebrities!

The Viking Method

Svava states on her website that she bases her techniques on the fact that Icelandic men have won the worlds strongest man competition more often than any other nation. With clients including Nicole Scherzinger and Suki Waterhouse, she has developed an all out training method that delivers results! Check out her Instagram account to see workout videos and get be motivated by her sculpted body and pushing her clients hard.

Ballet Beautiful 

A favourite amongst Victoria’s Secret Angels including Doutzen Kroes, Miranda Kerr and Karlie Kloss, Mary Helen Bowers has created a fitness technique based on her professional ballet background. She brings together the athleticism and strength needed to sculpt the body of a dancer. She also trained Nathalie Portman for her Oscar winning role in Black Swan. For any girl who used to dream of being a ballerina, follow her beautiful Instagram account which will inspire you stand a little taller and carry yourself with grace.

Body By Simone

If you didn’t start following Simone after seeing Victoria’s Secret Model Rosie Huntington Whiteley’s workout (check it out here) then you really need to follow her now! Her fitness concept is not limited to celebrities and you can head to her website to subscribe to BBS TV and join her programme which  incorporates dance moves, pilates and strength training to create a fun, energetic and tough workout. Check out her Instagram to get a glimpse of some of her celebrity clients in LA, New York and London and videos of her team putting the classes through their paces.

Mandy Ingber 

Jennifer Anniston described Mandy as a teacher who lets you discover your own style of yoga and her other clients include Jennifer Lawrence and Kate Beckinsale. She offers so much more than instructions for yoga poses as her Yogalosophy shows her yoga hybrid as a practice of life and not a fitness fad. She writes a personal blog and includes music playlists on her website for every kind of mood. Follow her to be reminded to take a breath and appreciate what you have while working towards a better version of yourself.

Tracy Anderson

Follow Tracy Anderson’s account to see her attending star studded events as she has achieved celebrity status in her own right. This is no wonder, as The Tracy Anderson Method is the programme behind the incredible bodies of Gywneth Paltrow and Jennifer Lopez. Even though her best known celebrity clients are women, she offers online regimes tailored to every individual from complete beginners, to teenagers and even men.

Ok so we know following these fitness trainers to the stars is really just the first step! So, be sure to check out all of their resources so that you can get a workout that will get you red carpet ready, just like your favourite celebrity. Tell us in the comments below who your celebrity fitness inspiration is and maybe we can uncover their methods to add to your workout, and mix it up! 

4 tools to plan your workouts and life

Planning. Sometimes I love it and sometimes I absolutely hate it. Planning makes me aware of all the things I have to do but also helps me keep track of all the things I have already done. Because I know I am not the only one who likes to keep track of their workouts and also because planning can be quite a task, I share 4 tools I use to plan my workouts and my life!

1. Planner
The first tool is my 18 month Paperblanks planner. In this planner I plan my appointments physically with pen and paper. I usually only plan work appointments and special fitness related events in here. To keep everything nice and neat, I plan my daily workouts elsewhere.

2. Cozi
Everything that goes in to the planner above and has to do with working (out) together with others , I also add to my digitally shared calendar for which I use the app COZI. Cozi is an app that is also used as a family calendar. I on the contrary use it with my colleagues to plan appointments regarding our joint activities and also use it to notify my family and friends whenever they want to know what I am doing. This tool is very user friendly, can be easily shared and has a lot of  other options like grocery lists and to do lists.  I use it mostly on my smartphone, which is a Sony Xperia Z.Cozi

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25 tips to stress less

Being a badass girlboss 24/7 can be quite stressful. Stress is a normal psychological and physical reaction to this hectic thing called life. But don’t wait until stress has a negative impact on your health, your mind, body, relationships or quality of life. So put on your sweatpants, get your dark chocolate bar and read more about what effect stress can have on your health and the 25 tips to stress less 😀 😀 

Before we look into the 25 tips, I would like to explain what happens with your body and mind if you are living a “longterm” stressful life. A little bit of stress will do no harm. We actually even need a bit of stress in our lives to give our existence the necessary excitement. However stress becomes a problem if too many changes and/or stressful events follow up short after each other.  We see them as threats for our well-being or giving us the feeling that we can’t handle it anymore. The feeling that we are losing control over our life comes with the feeling of inability. This stress reaction provokes a physical reaction which could cause damage for our health.

Example sources of stress

  • Life events (demanding job/study, moving, wedding, passing of loved one)
  • Life changes (new job, promotion, big projects, family expansion)
  • Daily irritations (delay public transportation, traffic jam, constant noise, money problems, deadlines)
  • Perception of a person (the impact of stress and dealing with stress is different for every person)

Only a situation that could be a threat for our well-being could lead to stress. Especially life events or changes that are of great value for us will be experienced als stressful events. And even more if we can’t control them ourselves. But we could also act a fool and not acknowledge the degree of stress to which we expose ourselves.

On the next page the effects of stress.

Effects of stress
Stress is associated with a number of physiological responses. These responses make the body more vulnerable for diseases. Stress also has an effect on the metal functions.
A stress factor elicits two responses from inside the body:

  1. Shock reaction, which makes it possible to cope with the emergency, also known as the “Fight-or flight response”.
  2. Adjustment of your body to cope with stress for a long term.

Dealing with stress has a big impact on your health. For example this could lead to:

  • Hair loss, in fact, telogen effluvium (hair loss) can begin up to three months after a stressful event
  • More headaches as a result of the body rerouting blood flow to other parts of the body to provide more hormones to let the body function in a stressful event
  • Blood vessels to close, which is a physical reaction of the body. For instance when your body is bleeding your blood vessels close, so you will lose less blood. But if you are not injured this could cause a blood clot
  • Increasing the risk of both metal and physical problems, such as infections, illness, diabetes, obesity, high blood pressure, chest pain and heart disease, as well as depression and anxiety disorders
  • Prematurely ageing
  • Causes insomnia and other sleep disorders

FUN FACT: Research has shown that dark chocolate reduces stress hormones such as cortisol and other “fight-flight” hormones. Additionally, cocoa is rich in antioxidants called flavonoids. Lucky us 😉

Almost getting to the part where I will share the 25 tips to stress less, but first the next page 😉

A little bit of theory.. but fast forward 😉
If the first response (fight-or flight) of the body kicks in, the body immediately will trigger her systems for adjustment to cope with the stress factor for a long term. Since your body will not be able to persevere the energy consumption the body needs when it is releasing the fight-or flight hormone more than a few hours. The adrenocorticotropic hormone (ACTH) will then be released into your bloodstream. The ACTH will stimulate the adrenocortical to release more corticosteroids. The corticosteroids makes sure that the body will have enough glucose stock so that energy remain available and the homeostasis stays maintained. If the body is exposed to longterm stress factors this could have serious consequences for your health.

General Adaptation Syndrome (GAS)
Continuous stress will lead the body into three stages of response: alarm reaction, resistance development, exhaustion. Also know as the “General Adaptation Syndrome”. See the overview of the three stages below.

If the body reaches the exhaustion stage, the body will not be able to stay in balance anymore and keep her homeostasis. Because hormones like adrenocorticotropic (ACTH) and corticosteroids will not succeed anymore to give a response toward i.a. the fight- or flight hormone which continues kicks in while exposed to long term stress factors or events. The body will reach complete exhaustion since it used all of her recourses and doesn’t have a back-up anymore. Besides the effects of stress I pointed out on page 2, you can see that longterm stress could have serious health consequences.

Before I wanted to share the 25 tips to stress less, I felt the need to explain what serious damaged continuous stress can have for your body, mind and health.
Knowing what happens with your body and mind, and the serious consequences stress can have for your health, helped me to realise how important it is to stress less from time to time. I know from my own experience that it is not without difficulty to live a stress free life (so much to do so little time) BUT this is a reminder that taking care of your health should be the most important job on your to-do list!

And now, finally the 25 tips that could help you to stress less. Apply them all or choose two or three tips during a stress situation or period. Whatever works best for you. My favourite is tip #25 😀

25 tips to stress less 

  1. Give yourself a break, take time for yourself
  2. Laugh as much as you can
  3. Go for a walk with a friend
  4. Put on music and dance it out
  5. Watch a silly movie or read a funny article
  6. Talk about it
  7. Listen to music (and sing out loud)
  8. Go to bed early
  9. Focus more on what you can control
  10. Meditate
  11. Ask for a hug
  12. Exercise
  13. Ask for help, you don’t have to do it all alone
  14. Take small steps towards your goals
  15. Simplify the task
  16. Have the courage to be imperfect
  17. Take deep belly breaths
  18. Talk to yourself as if you were a good friend
  19. Learn to say no
  20. Challenge yourself to turn off your smartphone for a few hours
  21. Accept your limitations
  22. Identify what you really want
  23. Eat healthy
  24. Be thankful
  25. Always SMILE =)

These tips are all proven to reduce the levels of stress and leave you feeling fresh, bright, and energised again. If you don’t give yourself a break every once in a while, your body will force you to take a break. Remember that!!

Don’t stress, be your best and forget the rest  😀

If  you have other tips to stress less, don’t hesitate to share them with us below in the comments. Also if you would like to have more information about what stress does for your health you can leave a comment below. Since I explained the theory in a nutshell, I would understand if there are any questions. 


Kayla Itsiness Boot Camp at Glamour Health Challenge

On Saturday 6th of June, Kayla Itsiness Australian babe and fitness guru came to visit us Fit Girls in Amsterdam for her first boot camp word tour at the Glamour Health Challenge and we couldn’t be more happy about it! Around a thousand girls from around the country joined together for an intense work out under the sunny sky of Amsterdam and here are some experiences from the Fit Girls!

Fit Girl Shirley’s recap
I personally love these type of events, already from stepping out of the train seeing hundreds of Fit Girls with their awesome colourful running gears and yoga mats ready to kick some ass made me so enthusiastic about it all.

Honestly, the Glamour Health Challenge was very well organised specially considering the amount of girls attending! In the event there where cute stands with workout clothing and you could also find delicious healthy snacks and fresh juices! Lets not forget about the male models wearing suits welcoming us at the door! Thumbs up for Glamour 😀

When my friend and I found a place for our mats, it all began with a relaxing yoga class, then a lunch break followed by the most intense workout of my life! It was indeed very exiting to see Kayla go on stage with awesome music and all these motivated girls surrounding me! After and hour of hell, nearly fainting once and running out of water after 15 minutes I felt proud, happy and it all reminded me why I never want to stop being a Fit Girl!

When meeting Kayla, my first impression was how nice she is, we exchanged some words while she was holding her Jogha sweater from the sweat collection that looked great on her! Then we took some pictures and I asked her to go to South America soon because loads of girls would love to get to meet her!

It was one of the most fun events I’ve been in a while I can’t wait to continue with her guides and hopefully go to another of her boot camps in the future! You rock Kayla !




Fit Girl Cynthia’s recap

As soon as I found out through Kayla Itsines’ Instagram account that she would start her world tour bootcamp in Amsterdam I definitely wanted to join! As a user of Kayla’s BBG guides myself – I never came further than week 3 – I was mostly curious how I would experience a bootcamp given by a personal trainer who has inspired so many women all over the world by posting progress photos of her clients on Instagram.

2015-06-06 Cynthia



While driving on to the premises my friend and I saw loads of girls in sports clothes with gym bags and (yoga)mats cycling or walking towards the entrance. And while we wondered how many girls and maybe even guys would join this event we were lucky to find a parking spot right in front of the entrance – yay!

After the warm welcome by two hosts smartly dressed in suits, our first impression of the layout and facilities was a very positive one – and this comes from two Fit Girls, full-time working within Facility Management and experienced in organizing events, obeying safety rules and regulations…

The stalls with healthy goods of all sorts were easy accessible and the weather was clearly on our side! 🙂 Aranka (founder of Fitgirlcode and Jogha) and a few other popular bloggers showed us some sports clothing through a fashion show and a yoga session followed shortly after. After an one hour break and another fashion show by the same bloggers, Kayla was called on stage by the host! The participants – us included – were SO ready for the bootcamp! Like Shelley, I also noticed Kayla was wearing her Jogha sweater and really felt proud!

Fit Girl Cynthia - Kayla Itsines
David Stegenga Fotografie

The bootcamp session was just as I expected – full of energy, loads of fun, high impact, inspiring and it definitely resulted in to keeping the motivation for the fit and healthy lifestyle that I’m leading! Because BALANCE, FOCUS, STRENGTH and FUN IN LIFE is really just ALL WE NEED!! To my opinion the give-away bottles and foam rollers (thrown from the stage) and the 1.5 hour meet and greet with Kayla was really thoughtful of Kayla and her team. Taking the time and expressing gratitude truly says something about a person, no matter how long the queue!

2015-06-06 14.28.32

2015-06-06 Cynthia




And with this I can only wish Kayla Itsines and her team loads of luck, more fun and even more success to continue inspiring, motivating and doing good! Go #KAYLASARMY!! 

Find more pictures of the event on my Instagram (mamacyndotcom).


Fit Girl Lisa’s recap 

I got superexcited when I heard Kayla was coming to Amsterdam. I don’t follow her BBG because that would be insane next to my own training and teaching, but occasionally I do some of the workouts – they’re awesome for on the road or when you’re pressed for time. And I always end up supersweaty and shaking! So expectations where high and I was also a little scared for the day haha. Arriving at the Jaap Edenbaan I got even more excited – the atmosphere was amazing, the sun was shining and everyone was smiling. There were several stands with delicious food and healthy goodies. Before the bootcamp, we got a nice warm-up yoga class by Wilma Werkheim. Then it finally started! Kayla indeed made us sweat and shake in no time. She made it look so effortless and easy while everyone just started laughing out of disbelief and horror. Kayla had an amazing energy though and it translated very well to the crowd, everyone was pumped and extremely motivated. A few days later I’m still sore, so impressive! It was an honor to get drilled by this lovely and inspiring lady. Now that I’m gonna be on the road for the summer I’ll definitely be doing some of the BBG workouts again!

Fit Girl Yola

To be honest, this was one of the most fun events I’ve had so far this year. Not just because of the event itself. Let’s see, where shall I begin..When I met my BFFF Suus (@fitgirlsuus) at the entrance we teamed up right away. Because we had a press invitation we could walk past the whole waiting line so we were one of the first girls on the field. Next to that I got an amazing Lululemon yogamat which I used immediately and functioned perfectly.

IMG_2436During the whole event the weather was A-ma-zing! I couldn’t have asked for a better day to sit, workout, eat, chat and chill in the sun. A few days ago I posted a quote on my Instagram that says “Forgot to do yoga yesterday. That makes it 6 years in a row now”. Which I realised isn’t true because I did Yoga before Kayla’s bootcamp together with many other Fit Girls! And there is even proof I did (read: tried) some Yoga poses 😉

After Yoga we had some time to walk around and I came across so many amazing Fit Girls that I knew (or that knew me ;)) from Instagram (@yolaforthewin). I really loved to meet all of them! So inspiring and fun to chat with all these girls.

All of a sudden there was a lot of screaming and I was like: what the hell is going on? But then I realised I missed the whole climax: Kayla arrived at the stage! I hurried my ass over there and jumped on my mat. After only a few minutes I was sweating all over the place but I pushed through and LOVED it. The energy that comes with Kayla is just amazing, I just can’t stand still.

IMG_2477I didn’t join the bottle fight because I didn’t want one to bump on my head. I already got an amazing Yoga Mat so I hope some other girls were lucky enough to catch one!

At the end of the day I was totally exhausted but so happy that I joined this event. I hope there will be many more Kayla Bootcamps in the near future, because one thing’s for sure: I  will definitely join again!

Love, Yola (@yolaforthewin)

6 Super Avocado Recipes

Fit Girls get their super powers from many sources and of course one of those sources are super foods. There are many out there, but avocados are the cream of the crop in my opinion. Fit Girl Anna already gave us the low down on some of the great health benefits of this fruit (you can check them out here) but here are 6 super avocado recipes if you need to be persuaded further as to why you should make avocados a staple in your diet and convince you of their versatility too. 

Avocado and Banana Ice Lollies

Made with ingredients that many Fit Girls already have in the fridge, this recipe is extremely simple and requires very little effort to prepare. Keep in mind the popsicles take at least six hours to freeze so be sure to make them ahead in anticipation of those hot summer days.


  • 1 ripe banana
  • 1 ripe avocado
  • ½ cup of Greek yoghurt

Check out how to make them here and for some more variations.

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3 recipes that taste good and look good

My Instagram feed is always full of flavoursome looking food, I can almost smell the spices or taste the sugar from a single picture. Feeling inspired (and hungry) to rustle up something adventurous, I search for new recipes to try out. But so often when scrolling through one culinary creation after another on Pinterest,  I get half way through the ingredients list and think, “It would never turn out like that if I made it. I won’t waste my time and money”.

3 recipes that taste good and look good

If you’re like me, someone who finds cooking a necessity to eat rather than a joy, the key to maintaining a healthy and balanced diet is mixing up your weekly menu with recipes that won’t break the bank or your mood when trying it out for the first time.

So here are three pixel perfect recipes that are guaranteed to get mouths watering on and offline. Having made these recipes myself, I can testify that they really taste as good as they look.

Crust-less Spinach, Cheese and Tomato Quiche

Whether you are avoiding pastry due to dietary requirements or choosing to eat a cleaner, non processed diet, this dish delivers. Thanks to a blend of fromage blanc and milk, it is so much more than an oversized omelette. Perfect for breakfast, lunch or dinner, the light but utterly satisfying texture holds up really well, so you can proudly slice and serve it to guests with roasted sweet potatoes, a salad or on its own.



1 tsp of olive oil

2 small garlic cloves minced

1 medium onion

2 large tomatoes

200g of fresh spinach

4 medium eggs

200ml of milk

5 tablespoons of 0% natural fromage blanc

75g grated parmesan

100g of mixed grated cheese. I used a shop blend of Edam, Gouda and Maasdam but any medium to strong mix, that’s not too overpowering will go well with the spinach.

salt and pepper.


  • Preheat the oven to 220c.
  • Heat the oil in a pan, add onions, garlic and spinach and cook until slightly wilted then remove from the heat.
  • In a large jug beat together 4 eggs, then add the fromage blanc and milk. It will be quite thick but whisk until smooth and lump free.
  • Add grated cheese mix and a sprinkle of salt and pepper to the jug.
  • Combine spinach from the pan to the egg and cheese mixture, stirring gently.
  • Grease a pie dish with non-stick spray, a rub of butter or olive oil.
  • Evenly pour the mixture into the dish. Place thinly sliced tomato on the top and sprinkle with parmesan cheese.
  • Place the pie dish on a baking tray in the middle of the oven and bake until the top is golden brown and centre is not runny, around 35- 45 minutes.

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8 tips to stay focused on your goals

Every Fit Girl has goals that she wants to achieve. Not only in the fit, healthy and work-out department, but also throughout life. I like to work towards goals, only sometimes life challenges me and I loose focus. These 8 tips to stay focused on your goals come in handy when you are loosing track of them, like me sometimes 😉

Surfing on the internet, I came across an article of Celestine Chua. Celestine Chua is a life coach and founder of Personal Excellence, where she shares her best advice on how to achieve personal excellence and live your best life. Awesome right? Well I guess we can always use some inspiration and motivation in that department so bring it on! 😀

TIP NR. 1 – Concentrate on 1 – 3 goals
This makes sense. I don’t know about you, but sometimes I become a master of setting goals in all different departments. Like in my work, study, fit journey, the healthy department, improving my workout skills and don’t get me started on the challenges I like to take on. Sounds familiar? YEAH! 😉 So I guess this tip is good to try out. Celestine Chua advises to pick 1 – 3 goals that are most important to you, and stick to them, before you set new goals. Unless priorities shift and these goals no longer reflect what you want in life. GOOD POINT!

TIP NR. 2 – Create a vision board
So okay. We get creative! I like that! A vision board is a collage of pictures and images that represent your goals and dreams. According to Celestine Chua, creating a vision board helps you to visualize your end goals more clearly, which inevitably inspires you to take consistent action. Also think of it as a reminder. You can go old-school and get a board, pile of magazines and scissors or use your social media. Like a lot of girls are doings nowadays. You might end up inspiring others which is a great motivator to achieve your goals, since the “world”  is watching you 😉 no pressure! haha 😀

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Ultimate tip for a happier & healthier life

The execution of this tip can be very simple, or very complicated. You can make it as big as you want, by putting loads of effort into it or doing something a bit more petite. I’m talking about doing a good deed for someone else, it sounds kind of cute doesn’t it?! It’s because doing a good deed for another is a very sweet thing to do and by doing so, you will also boost your health and happiness! It’s a win win 🙂

Ultimate tip for a happier & healthier life

I wanted to start 2015 with an original new year’s resolution, so I started brainstorming. I have a background in healthcare and I really like taking care of others. I figured it had to something related to this. After my brainstorm session I came up with the idea to start my own blog, do as many tiny good deeds as possible and write about my adventures. I named my blog ‘One tiny good deed‘. The last few months I enjoyed it so much that it kind of became a part of my happy and healthy lifestyle.

You’re probably curious to know why doing tiny good deeds will boost your health and happiness? Read on! According to the Guard Your Health research it has shown the following:

Doing good deeds gives you a sense of belonging, reduces stress, improves your self-esteem and expands your life.

They also made a super cool list to get you on your way to a healthier and happier lifestyle.

If this has got you all excited and you’re looking for more inspiration, check out ‘One Good Deed A Day‘. You can order this book here. I personally adore this lovely little book, my favorite good deed from it is ‘Smile at a stranger’. You’ll be surprised how this deed will make your day so much more fun!

Last but definitely not least. Dear Fit Girls, I challenge you to do the deed above, or any other good deed and as always I’d love to hear your stories!


Safira Audrey


2 Summer Festival Outfits You Are Willing To Work For

Summer is getting near and we Fit Girls need to get ready and level up not just our bodies, but our closet too. The music festivals are quickly approaching and that means the time has come to rock your outfits while dancing it off with your friends! Having those popular festivals in mind, I have come up with 2 outfits that you Fit Girls might like. Here, take a look!

2 Summer Festival Outfits You Are Willing to Work For

1. The Mad Hatters

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Romano Hat Flap

This beige hat will not only protect you skin from the sun but will also look perfect at a music festival. It can be part of your outfit or just a disguise from the unwanted people 😉




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Woven Cutout Romper

This beautiful edgy jumpsuit is great for a summer day. It shows off your fit arms and legs and shows just a hint your great toned belly. Also, it’s easy to move in, which makes it a perfect choice for a festival outfit.



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Esparto Gladiator Sandals

These pretty sandals are the way to go and sum up this cute outfit just perfectly. You might have to be a bit careful where you are going to dance but other than that, they are stylish and summery!





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Kate Upton’s body confident food schedule

Kate Upton is amongst some of the women believed to have a naturally balanced figure and hour glass measurements.She is also wellknown for being on the cover of  Sports Illustrated in 2013 and 2014. But she admits that she too, makes healthy choices each day to feel her best. Here we have her typical food menu, that helps keep her going strong through 10-hour working days.


How she stays body confident

Her confidence and balance that she maintains throughout her busy lifestyle could be thanks to her positive body philosophy. She believes that everyone has insecurities. It is normal to feel insecure at times but she doesn’t allow it to stop her from enjoying her life. She overcomes these thoughts by appreciating the body that she was given and does her best to take care of it every day – here’s an example Kate Upton’s body confident food schedule:


Scrambled eggs (one white, one whole) with spinach and green tea

Morning snack

10 raw almonds and a green juice


Herb-crusted grilled chicken, quinoa, and grilled veggies

Afternoon snack

Protein bar


Kale salad with grilled salmon and cashews, or sashimi


Kate’s average daily diet is balanced with protein from different sources, greens that provide fibre and healthy fats. She has flavoursome food by using herbs and spices, a great way to ensure that meals are tasty without the extra artificial sugar that might be found in some sauces and dressings. Her treat? Kate prefers a savoury salted treat over sugary sweets when she decides to indulge!

This is just one example, so make sure you keep things interesting by varying your menu each day. Looking for some more meal inspiration?Take your pick from eight of our Fit Girls’ weekly food schedules here. 


MTV Studios Presents: ilovefashionbloggers Blog Fair

We’re used to following and hearing about our favorite bloggers only in the online world. So when the rare occasion comes to meet them in person, we sure as hell don’t miss out on it!
On Sunday May 31st, our CEO Aranka van der Voorden will be spotted at the MTV Studios in Amsterdam telling you all about the story behind #FITGIRLCODE and Jogha. Walk over to our stand and don’t be shy, ask her any questions you may have!
This is your chance to meet the faces behind your favorite online brands and blogs. Next to Aranka, will be the amazing Serena Verbon (Beautylab), Anna Nooshin (NSMBL), and Noor de Groot (Queen of Jet Lags)!
What do these #powerbabes have in common? Well, besides insane amounts of determination, patience and motivation, these women chased a dream. The chase led them to where they are now, and they are here to inspire you, guide you, and tell you more about what it is they do.
At our stand, we will be sharing with you the feeling behind our brand. What you see online is the result of a hard-working team dedicated to making the brand happen! So, if you ever wondered how #FITGIRLCODE and Jogha came to be the brands they are today, now is the perfect opportunity to find out. Our team will welcome you with open arms and show you what led the brand to get from an idea to the Badass collection, and how proud we are to announce that the second collection is in motion and ready to hit the online world in a matter of weeks.
So, what are you waiting for?

Get your tickets to the ilovefashionbloggers Blog Fair here!

#FITGIRLCODE expands with a new yogi: Liberty

It was Monday morning, the 4th of May, and I was sitting at a  window seat on my flight back from Bangkok to Amsterdam. As we flew over the northern part of India, I found myself staring at the window and couldn’t help but notice a tear rolling down my cheek. As I looked outside, I looked back at the person I was 4 weeks earlier…

Island girl
Hi, my name is Liberty Suares and I just finished my Yoga Teacher Training (YTT) in Koh Samui, Thailand. I’m an island girl from Curaçao and moved to Holland about 3.5 years ago to fulfil my dream to become an architect. Little did I know that I would find another passion along the way that would change my life completely.



Balanced lifestyle
I’m a 21 year old trying to live a healthy and balanced lifestyle. I was always active and in to sports back on the island, but lost this part of myself when I started my Bachelor at TU Delft. Moving away from home and living on my own came with lots of responsibilities. After a year of not making time for any active activities and eating like students do, I decided to change something. I got inspired by the healthy and fit community on Instagram, started eating healthier and went running a few times a week. I became addicted to the way I was feeling and started running more and more. There was a point where I would run about 4-5 times a week.


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5 #BEASTMODE chicks who get it done

Just like a lot of people, I use my instagram for fitspiration purposes. With my posts I hope to inspire others and I find myself getting inspired daily by a lot of  fierce ladies too. Most of them really know how to get to #WORK when it comes to going ALL OUT in the gym. Because I like to share, you know I’m that kind of person,  I decided to introduce some of them to you. So get ready and feast your eyes on  5 #BEASTMODE chicks who get it done.

1. @justrobbin

PicMonkey Collage JR

This lady is something else.  It seems like Robbin doesn’t skip a day of working out. I love her drive, her  take on high intensity exercises and because of her detailed videos,  I also learn more about form and circuit training from her. In a fully equipped home gym, she seems to challenge herself all the time. When I’m out of inspiration, I just #FFWD to her account and #GETITDONE. My visits to Robbin’s insta also play a big part in regard to my serious sports gear shopping addiction,  which maybe I need treatment for. But hey, it’s cheaper than a psychiatrist right? 🙂

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