Delicious wraps for lunch

We love a sandwich for lunch, but we also love a bit of variation. That’s why we searched for other tasty, healthy options that you can easily prepare and take with you. What we found? Lunch wraps are an ideal solution! There are so many delicious recipes that we almost couldn’t choose … But we have selected the best ones for you!

 

Source: Lekker en Simpel

Lunch wrap with chicken breast

Ingredients

  • 2 (whole grain) wraps
  • 1 tomato
  • cheese spread
  • 1 spring onions
  • 4 pieces of chicken breast
  • a hand full lettuce

Easy does it! This super easy recipe is made within minutes and really delicious for lunch.

 

lunch wrap

Source: Pinterest

Wrap with tuna

Ingredients

  • 1 whole grain wrap
  • 30 grams arugula
  • 25 grams dairy spread
  • ½ bell pepper
  • 1 small onion
  • 50 grams tomato
  • 150 grams tuna (waterbased)
  • 20 grams feta cheese

This recipe is from our Happy Healthy Guide,

lunch wrap

Source: Wraps maken

Wrap with salmon and egg

Ingredients

  • Smoked salmon (12 pieces)
  • 3 eggs
  • 100 grams spinach
  • 6 wraps

Yum.. This recipe is really delicous! Are you hungry already?

 

Source: Over eten gesproken

Carpaccio lunch wraps

Ingredients

  • 2 wraps
  • 125 grams carpaccio
  • 1,5 tablespoon pesto
  • 1,5 tablespoon mayonnaise
  • Arugula
  • 20 grams pine nuts
  • Parmesan cheese

There is nothing better than a wrap with carpaccio! And it is super easy to make. Can’t wait? Let’s make it for lunch tomorrow!

 

Source: Kookidee

Wrap with parma ham and sundried tomatoes

Ingredients for 4 persons

  • 8 wraps
  • 8 pieces parma ham
  • 50 grams arugula
  • 35 grams pine nuts
  • 2 tablespoons green pesto
  • 12 sundried tomatoes
  • Pepper
  • 6 tablespoons mayonnaise

Yummy! These wraps are perfect for lunch, but also for a party. It doesn’t just look good, they taste good as well!

 

Source: Foodiecrush

Avocado Caprese wrap

Ingredients

  • 2 wraps
  • 1 fresh mozzarella, cut in pieces
  • 1 tomato
  • 1 avocado
  • Basilicum
  • Olive oil
  • Salt and pepper
  • Arugula
  • Balsamic

This recipe is to good not to try! We get instant summer vibes. Do you want to try this?

So many choices.. We love them all! All of these wraps are easy to make and are super delicious. For everyone who wants to try something else for lunch, these wraps are the perfect solution. What is your favorite recipe? Let us know in the comments. 

5 ways to add dumbbells to your exercises

Dumbbells, they come in all sizes, shapes, colors and weights. But besides training your arms with them (and looking like a beast doing so), there are many more exercises you can do using these babies. Have you been squatting for a while now and are you getting bored? Is your daily home workout routine not challenging you anymore? Or do you want to add some extra sweat and tears to the 30 day ab challenge? Then I’d like to welcome you to the wonderful world of dumbbells. Try out these 5 favorite dumbbell exercises of mine!

1. Dumbbell Squats

We all know squats are good for the booty and we should be doing them, but let’s be honest: they become quite boring after a while. To make squats more interesting I started adding weights to them, which I’ve become quite hooked to! I hardly ever do any squats without dumbbells anymore. You can hold them in different ways, or even switch the different types up during your squatting exercise:

  • Hold 1 or 2 dumbbell(s) in front of you while squatting. It gives you a great balance and puts extra pressure on your abs and arms.
  • Hold 1 dumbbell in each hand and keep your arms vertically, completely stretched out along side your body. Then go on doing your regular squats.
  • Keep 1 dumbbell vertical and fold your hands underneath the upper weight part, like you’re forming a cup with your hands. This one you will also feel extra in your abs and arms.

2. The Ab Workout

Want to spice up the 30 Day Ab Challenge? Add weights to the exercises! Or do an extra set of russian twists.

  • Make the crunches harder by holding a dumbbell to your chest while you do them. Try not to hold it in front of your chest, but really on it, so you will have to lift that weight as well when you come up. This might be somewhat easier to execute for those in #teamsmallboobs but also our more busty fit girls can do it!
  • Have someone lay the dumbbell on your back while planking. Definitely way harder than a regular planking session.
  • Try russian twists! They are a killer exercise for your obliques. While in sit-up position, hold 1 dumbbell with both hands and move it to the side of your body until it nearly touches the ground. Then move it back up to the center and go over to the other side, and so on. Going from left to right counts as one russian twist. If you want to make it even harder, elevate your legs up into the air.

3. Heavy Lunges

Lunges are already hard, I know. But still, if you have a set of dumbbells or weights, why not use them in every way you can? Lunge through the house with those heavy babies!

  • Just like option #2 of the dumbbell squats, keep one dumbbell in each hand and keep your arms vertically, completely stretched out along side your body. Lunging will become quite a bit harder with that extra weight to carry around.
  • You can also hold one dumbbell at the back of your neck and support it with your hands and shoulders to add some extra weight to the exercise.

4. Schwarzenegger Arm Workout

No, you’re not gonna get arms like Arnold. But of course when you have dumbbells, you also have to do some arm exercises. Imagine being super lean and bikiniproof but having bony chicken arms, that would be… Well, let’s just say it would probably make for some funny gym memes 😉

  • Take 1 dumbbell in each hand and lift them up to shoulder height with your arms stretched. Your feet need to be at shoulder width. Now start making small circles with your entire arm.. And feel the burn.
  • For an arm & shoulder workout that we often do at Elevator Sports you need 2 dumbbells. Take 1 in each hand and keep your hands alongside your body, your arms completely stretched. Now lift your arms up horizontally, still completely stretched, up till your shoulders. Slowly lower them again to your start position. Now lift your arms up in front of you, up till your shoulders, and back. Lastly, you lift the dumbbells in front of you while bending your arms – keep the dumbbells horizontal and make sure your elbows point sidewards. Lift them up to your chest and lower them. Repeat this cycle as much as you like.
  • A classic dumbbell arm workout: keep your arms along side your body, with 1 dumbbell in each hand. Make sure that your hand palms are facing front, and then lift the dumbbell as far as you can towards your shoulder. Repeat repeat repeat!

5. Deadlift Exercises

Deadlift. It always sounds so tough to me, which is partly why I love them! While doing deadlifts you should really pay attention to your form, because if they aren’t done right, your back will hurt like hell. Read the instructions well and maybe even look up a video tutorial if you are doing them for the first time.

  • For a classic deadlift, you take 1 dumbbell in each hand. You put your feet at shoulder width, with your knees slightly bend. Now slowly lower the dumbbells untill they are just underneath your knee while you bent over forwards, and come up again. Make sure that your back is kept straight at all times during this exercise. Do not arch over or let your shoulders hunch, that will ruin your back, while we are trying to strengthen your back with this exercise! If you have never done a deadlift, please look up an instruction video.
  • You can also use the couch as a gym tool (no we’re not gonna sit on it). Place one knee and one handpalm on it, and put your other foot flat on the ground. Now take a dumbbell in the remaining hand and raise it to your midsection and back. Again, make sure your back is straight!

Try out these exercises and let me know which one you like (or hate) the most! I’m curious to hear what you think. Do you know about any other dumbbell exercises that I could do at home?

7 Easy ways to start losing weight now

One of the biggest mistakes that people make when they’re trying to change their lives is to try an all-or-nothing approach. I’m talking about those crazy insane diets or work out plans that take everything out of a person. But think about it: how do you go from couch potato to working out 6x a week, cutting all alcohol, saying no to sugar, carbs, fats and basically everything you’re used to consuming and expect to stick with it?  

The answer? You don’t. You’re actually more likely to give up on health and fitness because it seems too hard for you to commit to. Instead of diving in, in such an extreme manner, it makes more sense to make small changes to your lifestyle that help you to internalize healthy habits which you’ll end up practicing for the rest of your life. There are great guides out there that you can follow that serve as amazing starting points for your journey. But there are also small changes that you can make right now which will help you to become healthier. Check out these 7 easy ways!

1. Drink all the water you can!

7 easy ways

Water is good for you, let’s just start with that. Now, join me for a little story:  when I started putting on my ‘freshman 15’ last year, one of the first things I did to get back on track was to cut all drinks except water from my diet. By only drinking water, I was able to save on a lot of empty calories. When you’re drinking 3 glasses of cola a day, the number really tends to go up. So when you cut that, it plays a role in helping you get the results you want. As you know, water has 0 calories, plus if you drink it before meals, it has the effect of filling you up, making you eat less during the day and lowering your chances of overeating.

2. Choose high protein snacks

Who doesn’t love snacks? I tend to need one around 4pm each day when I’m working and another one later on in the evening when I just get an urge to chew on something quickly.  I know you can probably relate. One easy way to help with your healthy efforts is to swap those snacks with little-to-no nutritional value for fiber-rich, high protein ones. Snacks like chips and cheap chocolates increase the amount of calories you’re putting on that day, but do nothing to fill you up. High protein snacks, instead, actually give you a feeling of being full because it takes longer for your body to break down the proteins. It’ll keep your cravings satisfied and lead to you making better diet related decisions!

3. Keep a food log

7 easy ways

Being aware of how you spend your time and how you treat your body is next on this list of 7 easy ways to becoming healthier. I suggest keeping an overall health log where you take note of your daily food intake, exercise, and feelings. This is a great tool for you to track your progress and also see the reasons why you are (or are not) seeing the results you are getting. Plus, the visibility it allows has a sort of psychological effect in that it makes you more critical to your behavior. You might not realize how sedentary you are, or how much unnecessary foods you fill your body with until you actually see it!

4. Get enough sleep

Studies have shown that when you’re not sleeping enough, this can lead to you feeling hungry even if you’re full, and it also affects your metabolism. Without enough sleep, your body has difficulty breaking down carbs, and leads to these carbs being turned into fat. On top of that, getting enough sleep makes sure that you feel fresh each morning so that you’re in the right mood to workout and do meal-preps.

5. Get active in any way possible

The small things always add up. Instead of taking the car to work, opt for biking or walking. Instead of taking the elevator, why not go for the stairs? Try to be physically active as much as you can during the day and make it fun! When you want to hang out with your friends, suggest taking a dance class together or going for a hike and having an amazing picnic. There are so many small ways to be more active like parking further away from a store so that you walk just a little bit more, playing more with your children or pets, or doing mini-workouts during commercials when you’re watching television.

6. Try a guide

One of the hardest things for people is getting started, so it’s totally understandable that you would want to use a guide to help you out! But, you need a guide that’s not going to put you on an intense regimen without explaining why you’re eating or exercising in a particular way. Instead, find an educational guide that gives you all the tools you need to maintain a healthy lifestyle. It doesn’t make sense to lose 20 pounds in a month if you’re just going to put it back on as soon as you’re done because you’re lost after you complete it. I have to, naturally, recommend our guide if you’re looking for one that teaches you everything you need to know!

7. Use smaller plates

The smaller your plate, the smaller your portions turn out to be. This is because of an optical illusion called the Delboeuf Illusion. The premise is simple: we think things are smaller when we compare them to things that are bigger. When you start putting portions into a large plate, your mind feels like you’re not getting enough food, and you’ll end up filling up the plate more. But, if you put your food on a smaller plate, your mind gets the visual that you are eating a large amount, causing you to stop putting food on to your plate. So choosing to use smaller plates will help you to stop overeating, while still feeling satisfied at the same time.

Try out these 7 easy ways to start losing weight now and get ready to lose in a healthy and sustainable manner. It’s time to stop yoyo-ing back and forth with being healthy and letting it all go. You’ve got this!

Spot reduction doesn’t exist: here’s why.

If you turn on the TV, or flip to a page in a fitness magazine, you’ll probably be bombarded with advertisements boasting about how to lose that stubborn fat at your hips, or promising to reveal your six pack in 60 days. But the truth is, this sort of spot reduction is nothing but a marketing ploy. It just does not work.

I honestly wish that I could just pick a spot on my body to lose weight at. It would make my appearance goals more attainable, and that specific desire is what makes it so easy to get fooled into believing in spot reduction. If someone is promising you the chance to lose the fat at the one spot you’ve been trying to for the past 3 years, you’re going to jump at it! But try not to believe the hype! If it seems too good to be true, that’s because it probably is. 😉

Spot reduction, what?

Spot reduction is based on the idea that you can focus on one set of muscles, work on them for a bit and simultaneously lose fat there. But.. this mindset is scientifically inaccurate. When you eat food, your body is going to utilize the calories it needs to survive and to be able to perform whatever activities you need to do that day. The excess calories (energy) that you don’t use, will be turned into fat. This fat can come in two forms: subcutaneous, which is just under the skin, and then visceral fat which is deeper in the body and around the body’s organs.

So, the fat in your body can be best understood as excess calories that are stored for future use. In order to lose that weight, you need to burn off more calories than you take in. This means that you will eat at a caloric deficit. If you don’t eat enough calories in a day that your body needs, it’s going to go for your stored energy (fat).

If you eat at a caloric deficit and exercise regularly, you’re going to end up needing a lot of calories, thus forcing your body to burn that excess fat. This is weight loss! The thing is, there is absolutely no way to tell your body where to take the energy from. It’s not as simple as going: “Hey, body..can you take off the energy from my stomach? Maybe my thighs?” Instead, your fat will be reduced in your whole body.

Genetics & Fat Storage

While it is overall fat that gets reduced through a healthy diet and exercise, there are genetic factors that influence where you are going to lose fat from first. The first genetic marker is your gender. Most of the time, men put on visceral fat around their abdominal area, while women commonly stock up on subcutaneous fat at their hips and thighs. This has evolutionary significance since these spots ensured that women’s bodies are ready for pregnancy. This also means that the female body protects fat in these areas like it is a prized possession.

This makes the fat that is stored in this area pretty stubborn to remove. Women may do absolutely everything right, and only end up losing in their face and upper body, while that lower-body fat stays right in place. The good news is, that eventually, the fat in those areas will move. It just isn’t the go-to fat store for your body, so it will take some time before your body will remove the fat from that area.

On top of that, I’m sure you’ve noticed that your friends gain weight in certain places that are different from where you gain. That’s also based on your genes and your specific body profile. Just like your genetics determines your height and hair color, it also determines where you gain and lose weight first. Generally, fat tends to leave from the most recent places that they appear. So if you notice that you gain fat in your bust, or your face, then that’s probably the places where you’re going to lose it from quickly before you notice differences overall.

So, the next time you see a health gimmick boasting about the ability to burn fat in a specific part of your body, recognize it for what it is: a hoax. Spot reduction never was, and never will be scientifically supported.

All you can do is live as healthily as you can. Once you lower your overall body fat, you will be able to reach your problem areas in time! And if you find yourself in a slump, just know that you will eventually get the results you crave. You just need to stay dedicated to the process. Slow and steady does win the race, as they say. Looking for some tips? Be sure to read our blog about fat loss tips.

What I learned about weight loss

It’s not rocket science and we all know it: if you want to have a killer body just like Doutzen Kroes, you should not live the life of cookie monster. So why do we still all think it’s difficult, complicated or even impossible? Looking back at my own journey of losing 13kg, I can definitely say I made some big mistakes while I truly believed I was doing it all right!  

Especially for the lovely #FITGIRLCODE girls I want to talk about one of my biggest lessons learned. Why? Not because I like to show you my mistakes or “wrong-thinking”, but because I can imagine some girls think the same way and you might keep on struggling with the same weight-loss issues. So if you feel like each weight loss plan fails and ends up with no or slow progress, I hope that me sharing my experience and advice will give you a better understanding and new insights!

Lesson learned: Eat less = weight loss? WRONG!

I used to think that I had to eat less in order to lose weight and lose it fast. I felt so unhappy and sad in my own body that I was willing to try it – and so I did. I started with skipping the junk food, followed by skipping as much calories as I could and beat the hunger as long as I could. From that moment on I started dropping weight like crazy, and looking at the numbers on the scale you would expect me to be happy – right? NO! I soon realized the following:

  1.  I had to continuously consume less calories in order to make the same progress; that’s impossible!
  2.  Still wasn’t losing the fat roll
  3. Though the scale was telling me that I should feel happy, the truth is that I felt terrible! Worse than ever! Weak, pithless and tired. And NOT looking healthy at all!

Truth is…

Here comes the lesson learned! I lost water and no body fat at all. When un-feeding you body, your body has no fuel to function properly. It takes on a kind of “reserve modus” in which the “reserves” are saved as fat. The carb-shortage leaves you feeling tired, weak and pithless. It also causes disturbed sleep, digestion and the color in my face faded more and more. The results of my “eating less approach tactic” didn’t turn out as I expected and definitely wasn’t sustainable.

Never ever-ever-ever will I treat my body this way again! A.) because it’s wrong and B.) because I know better now. Nowadays I’m more happy with how I feel and look and that has all been accomplished by eating.. healthy and a lot! I learned to listen to my body and it made me stronger! Click here to read what I eat on a day and click here to read more about my transformation and see the before and after photos.

A picture says more than a thousand words, so see here my results: the left photo was me eating less calories and the right photo is me eating a lot (healthy food), eating carbs and I weigh 2 kg more.
weight loss

Hope you find this blog post helpful! If you need any tips, we’ve set up 5 tips for fat loss here.

With love,
Carolina.

P.S. Questions? Feel free to raise them in the comment section below or head over to the Foodie-ness blog: www.foodie-ness.com

Letter to the scale

Yo Scale,

I’m just gonna get straight to the point: I think you’re a terrible asshole. A manipulative bastard, you are! My whole life you’ve been screwing with me. You can either make or break my days. What gives you the right to decide whether I am beautiful or ugly? You make me doubt myself. Sometimes I honestly think I’m going crazy. You’re like a second voice in my head. A while ago I agreed with myself that I didn’t wanna see you anymore. I wanted to do without you and trust my own eyes. You used to be my compass but once I became a fan of strength training, you just started blabbing out nonsense. Hello?… Muscle weighs more than fat! But you don’t tell me that. With that unvarnished opinion of yours. Even though I saw my body change for the better when I looked in the mirror, you always had to have the last word. A slap in my face. On days that I felt like a sexy superstar I dared to look you right in the eye. I felt beautifully slim but you had to ruin that, didn’t you? I should have known better. Always the same, denigrating shit: “You’re not as slim as you think Anna. You’re fooling yourself because you want it so badly. So here it is, the undeniable truth: you didn’t loose weight. You’ve become even heavier. Muscle weighs more than fat? In your dreams! So eventually you’ll weigh 100 kilos and wear a size 36? Do you even believe that yourself?” When you took that tone with me, I had to show you the door. I don’t need someone in my life who gives me such a bad feeling. And so you know, my life has improved a lot since you’ve been gathering dust in the corner of the bathroom. Yeah, I was experiencing a fit dip the other day, but don’t start gloating because it had nothing to do with you. I just lost my mojo, but I found it again. All by myself. That surprises you? Well, I set new goals for myself and found a new gym. In no time I was back in the right flow. It even felt like this different way of training was already paying off. I was like a rocket! Until I had to adjust my ADHD medication. Then there you were again, lurking in the corner. I couldn’t ignore you any longer. I had to deal with you. I wished I didn’t need to. And you just can’t help yourself, the nasty piece of shit that you are.  “You see Anna! You’re not doing as good as you thought, huh? Was it really such a good idea to change the gym? Apparently those workouts you do by yourself don’t do much for you. You have chosen the easiest path again. You’ll be back to your old weight before you even know it. You only see what you want to see, but I advise you to get off your pink cloud and accept the facts: you’re fat! No progress! You call yourself a Fit Girl? If only people knew what you weigh…” And there, my mojo left the building. But dude, I out smarted you. I know the truth now. I know about all those other women. You’ve been messing with them too. You won’t get away with it any longer. We know what kind of sick games you play! Together we are much stronger than you. We do strength training. Did you forget about that? So if you harass any of us again, we’ll throw you right out the window. “Gosh, what happened to the scales?” No idea! I guess nobody gave a shit about that thing anymore!

TTYN,

ANNA

Green Smoothies: Why & How

Still the drink of the moment: a green smoothie. Still not convinced or simply just dislike the taste? It’s definitely a keeper, and after this article you know why; you might give that green monster another try after this!

Let’s start with the Why:

–       Green smoothies are a super easy way to get more nutrients in your diet. You probably wouldn’t eat a bag of spinach or kale all at once!

–       Because of all those nutrients, green smoothies are great energy boosters that will lift you up whenever you need it!

–       Green smoothies can help detoxify the body because of chlorophyll, the green pigment veggies contain.

–       They can support weight loss, because they’re relatively low in calories, but high in nutrients and fibre that will help you feel satisfied.

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And now, the How!

The Basic Green Smoothie Formula is simple: greens + fruit + water. But here are some tips and tricks to make it actually yummy:

–       When you’re a beginner at green smoothies, start with less greens and more fruit (2:3 ratio or less); gradually work your way up to more greens. You could also add a little bit of natural sweeteners.

–       Blend the greens and the liquid first before you add the fruit. This way you won’t get leafy chunks.

–       Still can’t get used to the taste? Try to drink your smoothie ice cold, by using frozen fruit or adding some ice cubes.

–       Plus, not all (leafy) greens taste the same. For example, kale can taste very bitter, where (baby) spinach has a more neutral taste. Switch it up with lettuce, endive, chard, bok choy, arugula (rocket) or even add herbs like mint or parsley. Or make a ‘green smoothie’ with beets or, if you have a really strong blender, with carrots; the possibilities are endless 😉

–       Don’t drink the same thing every day; rotate your greens and mix it up. This way you and your body won’t get bored.

–       Looking for a creamy texture? Add a frozen banana, half an avocado, some Greek yoghurt or try almond milk instead of water.

–       Nutrients in vegetables are better absorbed in combination with good fats. Add a drop of hemp oil, coconut oil, some avocado, flax seeds or chia seeds to your smoothie for better nutrient absorption.

–       If you make a green smoothie for breakfast, make it a complete meal; blend some oats in your smoothie, pour it in a bowl and top it with some nuts, seeds, more fruit, granola or superfoods. This will keep you going all day long!

–      Give your blender a rinse with warm water or clean it directly after making your green smoothie; this will save you a lot of time and complaining later 😉

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Ready, set; start blending! What is your favorite green smoothie recipe?

Healthy Raw Carrot Cake

Well ladies, this is an easy peasy way to eat your veggies. This healthy carrot cake is a finger licking sensation! And… what’s in the name?… It’s raw!!! How cool is that? This means that you don’t even need an oven, pan, microwave or anything like that.

The base of this Healthy Raw Carrot Cake is made up of oats, grated coconut, dates and a mix of nuts. Then to top it off, a fresh coconut frosting. You can even add a little lemon to the frosting for some extra zingy, freshness. Enjoy!

rawcarrotcake

HOW TO MAKE THIS HEALTHY RAW CARROT CAKE

Ingredients:

  • 4 grated carrots
  • 40 gr grated coconut
  • 1 tsp vanilla extract
  • 1 tsp cake spice

Frosting

  • 2 tbsp coconut cream
  • 1 tsp grated coconut
  • lemon juice

 

INSTRUCTIONS

1. Soak the dates for about 10 minutes in warm water.

2. Put all the nuts in a food processor until they are mixed into tiny bits.

3. Add the soaked dates and the rest of the ingredients and add pinch of salt.

4. Mix together until it becomes a sticky dough mixture.

5. Line a small spring-form pan with baking paper, fill it with the mixture and put it in the refrigerator for about 1 hour.

6. Make the frosting to mix the coconut cream with some boiling water until you get a smooth paste.

7. Top off the cake with the frosting and add some lemon juice to taste and some extra grated coconut.

8. Put it back in the refrigerator to stiffen up and until you are ready to eat it!

 

Be sure to follow me on my BlogFacebook and Instagram for more delicious and healthy recipes!

E-book review – Healthy Alternatives to Your Favorite Comfort Foods

Have you ever found yourself craving hearty, heavy foods that are ‘not so Fit Girl’? Instead of telling yourself no all the time, what if your favourite typically unhealthy foods could be made to fit in with your regular nutrition packed meals? We have got our hands on the e-book Healthy Alternatives to Your Favorite Comfort Foods by Instagram blogger Chloe Langer which does exactly that, and we can’t wait to tell you about it!

Healthy Alternatives to Your Favorite Comfort Foods

Chloe, who goes by Gingerfitspo on Instagram, changed her diet in order to help her lose weight after she had adopted a lifestyle of training hard. She began to eat meals consisting of veggies and lean protein but understandably, over time she became bored and started to crave her favourite comfort foods! We don’t blame her. Instead of giving up her healthy diet altogether or testing herself to restrain from her cravings, she made the decision to challenge herself in a different way. She tied her apron strings and took to the kitchen to create recipes for satisfying comfort foods that would fit her new lifestyle. This change allowed her to keep losing weight and train at her best. This might sound easier said than done, however she has created an e-book with her recipes that all of you Fit Girls can purchase here! And we have the inside scoop to share with you.

Have your cake and eat it

What’s great about this e-book is the additional information included. Inside you will find a measuring conversion table from cups to grams, a calorie chart for the essential ingredients of the recipes and general information about flour substitutions. Each recipe has a colour coded calorie indicator, so that you know how every recipe measures up on your daily  intake. FYI, this Apricot and Peach Coconut Cake serves 8 but one portion is under 100 calories. It’s clear to see that this e-book is created by a Fit Girl, for Fit Girls!

Easy as… pizza

What’s more, there is a full shopping list contained within the e-book with everything you need to make the 70 recipes. Of course you aren’t going to make them all at once but, from the list it’s really easy to see that there are no pricey, impossible-to-find products. With meals like fish and chips and a cauliflower base pizza, you can see that eating healthily really isn’t some boring palate of rice cakes and ham slices. We think variety is really important in maintaining a healthy diet and this e-book offers this with recipes for every meal and an abundance of sweet treats and desserts!

We think it’s awesome to see Fit Girls realizing that sharing their recipes and progress is a great way to motivate themselves and others to live healthier and happier lives. We love that a healthy lifestyle brought this Fit Girl so much more than a strong, healthy body. She now has her very own e-book and that’s pretty damn cool! Let us know in the comments below what comfort foods you can’t live without and if you have already bought this e-book, tell us which recipes you adore!

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.

EAT:

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

DON’T EAT:

  • 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!

Do DIY body slimming wraps really work?

Slimming wraps have been on the beauty parlour treatment list for a while, but they have an expensive price tag for unreliable and mixed results. Recently some women have been trying a home made version to replicate the treatment and have taken to using Saran wrap and bandages to turn themselves into human sushi. A DIY body slimming wrap might seem like the perfect solution to save you some cash or worth trying just out for the laughs – what do you have to lose? (Other than hopefully a few inches.)

Body wraps are a treatment that have existed with the purpose of moisturizing, cleansing and toning the skin. Beauty brands continue to develop body wrap products along with their claims of their effects such as detoxifying the body and the skin in attempts to encourage women to fork out with the belief this quick fix will help get their jeans zipped up more comfortably. Among the claims of what body wraps are capable of achieving, is their ability to actually help you lose a couple of inches around your stomach and arms, tone up and to make a desired body part more firm. Online testimonials even provide ‘evidence’ that they actually can achieve this. But how does it work?

Wrap it up

Typically the body is prepared with a lotion or oil containing ingredients such as tea tree and then a thermal or plastic blanket is wrapped around the body, tightly enough to apply pressure but not so much as to be uncomfortable. Variations of seaweed, algae and foil wraps have also been developed and claims include their ability to minimize cellulite by releasing toxins from the body. It’s claimed that they are better suited to areas such as upper arms and the stomach, rather than thighs. Among the advocates of slimming wraps are celebrities who use them before an event or on a film set, in order to feel their best and little more comfortable in figure hugging dresses. It’s probably fair to say that average women who has less time on their hands, isn’t so interested in lying in the beauty parlor listening to mood music of the ocean lapping on the beach but purely want the results.

 

DIY disasters

Cheaper home slimming body kits are increasingly more popular but if wasn’t a good enough, there are also DIY tutorials on Youtube showing you how to replicate the same effect with supplies all available from the supermarket. Yes, the same unproven results. The fact is, what is really working is the wrap making your skin sweat, releasing water from your body.  Celebrity dermatologist Dendy Engelman M.D. told Shape that people who are prone to dehydration and kidney problems should especially stay away from slimming wraps. She also says that with continued use, the wraps might actually reduce the quality of skin, because any ‘results’ are effects of the loss of water from the body. Other worrying side effects of the DIY trend, is that some people make the mistake of wrapping the film or bandage far too tightly resulting in excessive discomfort and even bruising. One Pinterester, saw a DIY wrap on her newsfeed and decided to give it a shot but reviewed that she felt like her internal organs were being pushed up her throat. She said, “after deciding that I could no longer breathe, I unwrapped my miracle wrap. I looked the same except for the strange bruising around my torso from the wrap cutting off my circulation.” Less alarming but another to keep in mind, dehydration is a primary cause of wrinkles so you could also be prematurely ageing your skin.

Slimming solutions

If you have done any research into ways to seriously reduce cellulite or lose weight then you might be familiar with the importance of staying hydrated. At #FITGIRLCODE we are constantly talking about the need to drink plenty of water and sharing tips on how to drink more. Increasing your water permanently means there’s no need to do any kind of pre party slimming wrap because keeping hydrated is one of the principle ways to beat feeling bloated. But don’t be disappointed if you are still looking for methods to actively improve the appearance of your skin. Instead, try foam rolling. This is a completely safe method to promote circulation achieved by massaging, rather than restricting an area of the body. And it’s beneficial for relaxing your muscles as part of stretching too.

So do they really work? It seems they work at getting people talking and releasing water through sweating. Although such trends might worth trying anyway, body wraps appear to be yet another ‘slimming’ fad that cause more problems than they are worth. At #FITGIRLCODE we want to help you find ways to be happier in your skin without wasting your time and money. Instead of sitting wrapped up for an hour waiting on a miracle to happen, grab a bottle of water and trying going for a walk and let the fresh air and extra movement naturally relieve bloating and promote circulation.

How much weight can you really gain in one day?

One day of eating a few too many cookies (or even the whole packet) does not mean that you have completely ruined your health regime. Yes you might feel really sluggish and maybe a little guilty for being a cookie monster, but how much weight can you really gain in one day? Registered Dietician Samantha Cassetty told Women’s Health Magazine the truth (and it takes a lot more to gain weight in one day than you might think)!

For whatever reason, tiredness, boredom or a night out on the town with friends, sometimes we can eat too much food in one day – or even in one sitting. If you have done this before, rest assured that you are not alone. More importantly though, is the feelings or mood changes that can happen afterwards. It is definitely not unheard of to feel extremely down after such an indulgence. Maybe you even  think that you will put have weight on because of it, and that you have completely undone all of your health conscious efforts up to that point. However this is not the case! One day, even if you think it was REALLY over indulgent, will not result in an instant excess in weight.

How much does it take to gain weight?

Registered Dietician Samantha Cassetty explained to Women’s Health Magazine, that it is harder than you might think to put on real weight from one day of overeating. According to her, in order to really gain 1lb of actual weight in one day, you would have to eat 3500 calories on top of your average daily intake. Generally speaking, this simple calculation is true enough that she says it is, “virtually impossible to gain weight overnight, even if you really blew it on bar food.”

To put it into perspective, here is an example of what you would have to consume in 24 hours to become close to gaining 1lb. But first, think of what you generally eat in an average day when you are not particularly active. Breakfast, lunch, dinner and snacks. Then, consider that you would need to consume the following as well:

  • 3 glasses of wine
  • a quarter pound beefburger with all of the toppings
  • a portion of onion rings
  • a side of fries topped with cheese
  • a large slice of cake to finish it off. (your favourite cafe – sized slice)

Still feeling like you “ruined everything”?

Well, you can’t simply undo a lifestyle in one day (healthy or otherwise). So let it go, and get right back to eating properly and exercising regularly. This will minimise the aftermath from feeling like you ate more than you needed to. Try taking a walk if you do feel stuffed, but don’t compensate by going over board and working-out for 3 hours straight. Similarly, eat consistently afterwards and don’t restrict yourself. Start the next day consciously with a breakfast which is high in protein. This will avoid the spike in your sugar levels which would see you turning to the cookies again by mid morning and continuing a problematic cycle.

Put an end to any thoughts that the extra slice of cake will stop you from getting your jeans on the next day, because it’s just not true! There is the proof that you mustn’t have restless nights or start turning down social invitations out of fear over indulging! It is so important to rid yourself of these ideas in your efforts to live healthily, for your body and your mind. 

 

The ten day burgers, fries and soda diet

New research proves that the health problems related to eating junk food are about more than just consuming too many calories of fat and sugar. Even if you try to make cheat meals of McDonald’s hamburgers to fit your macros, the processed food actually kills bacteria needed to fight off diseases and prevent obesity. “THE DIET MYTH -The Real Science Behind What We Eat” by genetics professor Tim Spector, gives evidence as to why people should ditch the diet if they really want to reach a healthy, sustainable weight. 

Speaking about what to expect from his book, the professor told people to stop fad dieting in order to lose weight as science suggests there is much more to weight management than controlling calories consumed. He states the importance of having a varied diet in helping to protect our bodies against heart disease, cancer and obesity. If you have ever wondered why some people can eat all the chips or peanut butter they want without gaining weight, he seems to have found an answer. The simple idea that weight gain is only caused by eating more calories than your body burns, may not be the full picture. This also supports the idea seen on many fitness memes suggesting that “you can’t out-run a bad diet”. But this might explain why.

The ten day burgers, fries and soda diet

One case study highlighted within the book included the researcher’s 23 year old son as the guinea pig. He was instructed to eat only McDonald’s food for ten days straight to investigate the impact of junk food on the stomach. The experiment tested the bacteria in his gut before and after he lived on a diet of hamburgers, fries, chicken nuggets and Coca Cola for ten days. At the start of the experiment, tests showed that he had a normal 3500 different species of bacteria in his gut, at the end, 2200 different bacteria.

The types of bacteria found before and after suggests that junk food actually kills the ‘good gut bacteria’ (scientifically known to play a part in preventing disease) and increases ‘bad gut bacteria’ (which has been found in overweight people).

Diversity

The researcher’s McDonald’s experiment wasn’t purely to sicken his son of hamburgers, fries and cola but was to consider a lack of diversity in the diet. Nowadays people eat around 2o different food types but around 100 years ago our ancestors ate at least 125 every week. One important factor in health problems he suggests, is the lack of different bacteria in our guts which are an effect of not having a varied diet. The bacteria found in our stomach are essential to all of the chemical reactions which allow us to digest food properly. There needs to be as much of the different disease fighting bacteria in there to keep the immune system working, provide vital vitamins which have an impact on the calories our body actually absorbs. Myth busted!

The ingredients to the healthy body recipe

In order to overcome the problems that our modern day diet inflicts on our bodies, the author emphasizes the importance on the fact that everyone’s body works differently. Yes, what we have been saying all along 😉 But really, the science proves that the bacteria inside everyone’s gut are different. There isn’t an ultimate clean diet that everyone should be striving to live by and one diet will never fit all. Eating a range of foods which provide the essential bacteria that the body is known to need can help encourage good bacteria that will help the immune system stay strong. Yoghurt and cheese contain ‘good bacteria’, as well as garlic, nuts and dark chocolate.

If this research really teaches us anything, it is that non-processed food and as many different types of it are the ingredients to a healthy gut and body. Ditch the diet or detox to give yourself the best chances of living healthily long term by consciously eating a variety of good food, and your body can take of the rest. 

How I almost got a sixpack for my birthday

Hi girls! Four months ago, I set a goal for myself: I wanted a sixpack for my 30th birthday. And today is my birthday: Hip hip, hooray! I’ll share my journey on how I almost succeeded on my way to get some more ab definition. Let me tell you how I got as far as I am now. Hopefully you will learn some tips and tricks from my journey: the road to a sixpack! 

Okay, so, why a sixpack? It might sound like a superficial goal: of course a sixpack looks great, but what other purpose does it have? Well, I’ll tell you. To me, a sixpack is the ultimate proof of fitness. You’ll have to train hard, but also keep a close eye on your nutrition. And you’ll have to be patient. Very. Very. Patient. For those who have never met me: I’m a super impatient girl! I cannot sit still for a minute, haha. So sticking to a fitness and food regime for a long term goal, was the best thing I could commit to. No quick fixes! This goal will take me months to reach! And I was up for a good challenge.

So when I started blogging for #FITGIRLCODE, I was looking for a long term goal. A sixpack it was! I started using the hashtag #sixpackbefore30 on my Instagram account (@fitgirlroos), because I would turn 30 in April. It was my goal to be the strongest, happiest and fittest version of myself at the age of 30. With some good abs, preferably!

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One of my Instagram pictures: My weight hasn’t changed much! But my abs have changed! This is why you shouldn’t trust your scale 😉

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Meet Fit Girl Ily

Ola Fit Girls! Meet Fit Girl Ily. I’m really delighted  to be part of la #FITGIRLCODE familia!
I am a theatremaker & director by day, a soy-no-water-chai-tea-latte – addict by night and a  certified weightlifting fanatic all day, every day. On  FITGIRLCODE I’ll  be writing  a variety of fitness, lifting & workout articles for you, in which I hope to inspire you to (further) p unleash your inner Fit Girl! But first things first #inmyJayzvoice : please allow me to reintroduce myself 🙂 The name is I-L-Y : -)

I’m 28, hail from Utrecht, The Netherlands and have a bloodline that goes all the way back to the borders of Senegal & Gambia, as both my parents are from Creole – Indian – Surinamese descent and the Dutch and the Surinamese share a long history between one another.
Theatre is my middle name and when I am not making it, teaching theatre class or directing theatrical plays you can be sure to find me either in your nearest Starbucks, shopping mall or if you are really lucky, at your local gym. London &  Jamaica are my favorite places, I love me some gangstarap and I have made it into a sport to workout anywhere, whenever I can so do not be surprised if you see me getting a workout in anywhere outside of my hometown.

My Fit Journey
I’d love to tell you I have been a sports fanatic my whole life but I would be flat out lying to you so let me be real. I grew up being the fat kid. I use the word fat on purpose because that is the best way for me to describe how I felt back then. Since the age of six I had always been obese and when I turned 16 this spiraled into the morbide version of that disease. Call it genes, call it nutrition, call it a combination of both but weight, body image and depression (because of it) controlled a big part of my childhood and adolescence.  When I was in my last year before graduating  high school and got my class picture, a picture where I was sitting on a chair, looking more like one of my classmates mothers or aunts, a lightbulb went off in my head. I stared at the picture and saw a person I didn’t want to be anymore. From that day on I made a promise to myself to change my habits  and be the best possible version of me, I possibly could be.  This promise to myself did come at a price though. I had set backs, lost tons of weight, gained all of it back, lost it again, developed an eating disorder, went to therapy , trained with a personal trainer, lost the weight again, gained some of it back and at one point almost gave up. I say almost  and I say it proudly because during these years of struggle there was one person who kept me going and never gave up on me ; my big sister and fellow #FITGIRLCODE blogger, Iris.

Iris, during all these years supported me, even when I was at my lowest point, emotionally not stable, tipping the scale at almost 250 LB’s and barely hanging in there. When I was down she always picked me up, drove me to my appointments, sat on my couch, made me eat food even when I didn’t want to and above all she never, ever judged me.

As of december 2014 I can proudly say that I have been able to maintain a stable and healthy lifestyle that allows me to live, enjoy life and be successful in all endeavors I take on. For the first time in my life I enjoy being active, feeling soar, putting my body to work, eating healthy and taking responsibility for my health all by myself. I take  just as much pride in my work accomplishments as I do to the one regarding my sports activities and have come to the conclusion that I feel more comfortable being a ‘strong’  girl than I have ever felt while I was trying to be a ‘slim’ girl. I approach working out as taking care of my self  and see it as an appointment I’m in control over, just like a boss. And you know this thing about bosses, they never cancel on themselves 😉

SONY DSC

Never giving up
Last year, following my sister I joined a  small gym in Nieuwegein where I steadily  grew to the level of fitness where I am now guided, by my personal trainer.  At this gym there are a lot of kickboxers and while I am not a kickboxer myself ( I have a mean low kick though… don’t get it twisted) , the  sports mentality I picked up there has become something I now live by ; winners aren’t people who never fail, winners are people who never give up.

At the gym, just like in life I can be found mostly doing that, not giving up. I love olympic weightlifting, CrossFit inspired excersises, circuits, routines, sprinting, bootcamp, and have a love for combining, shortlisting and performing the best YouTube-excercise-video’s out there, right in my own living room.
For #FITGIRLCODE I’ll write about all of that and then some and if all goes well I might just start making my own video’s just for you all 🙂

I am looking forward to this new online adventure and hope to connect with you guys, if you have any questions you can hit me up on Instagram @ily_fitgirl or send an e-mail to mailvoorily@gmail.com

Talk soon,

ILY

5 Killer Workout Videos To Get You Ready For Summer

Sometimes you just don’t feel like going to the gym. Your favorite workout clothes might still be dirty, you have a crammed schedule or you are made out of sugar and it’s raining. Either way, none of these excuses are reason enough to skip a workout. Do you want to feel confident wearing your bikini this summer? Then get off the couch and work for it! I’m not even asking you to leave your house 😉 Luckily there are a lot of fitness bloggers out there who make awesome fitness videos for you to do at home. I made a little compilation of some really effective ones that will allow you to do your total body workouts at home! The only thing you need are dumbbells. Sounds good? Let’s get ready to kill these workouts together, Fit Girls!

5 Killer Workout Videos

Quick total body warm up

It can be tempting to skip your warm-up and jump right into your workout, but warming up is  extremely important to incorporate in your routine. Why? Check out these 10 reason good reasons.

Kill-me-now abs

Do you want to flaunt all over town in your sexy croptop? You better work those abs! Believe me, you are gonna love and hate this ab routine at the same time. Burn, burn, burn!

Slim your legs for booty shorts

These exercises are super effective if you are aiming for slim and sexy summer legs. Work them stilts and wear your booty shorts with confidence!

5 best butt exercises

Did you know that even if you weren’t born with a rounded backside, if you work your glutes (butt muscles) hard enough, you can achieve that lifted look? Check out the five best exercises for a cute sculpted booty.

Sexy and sculpted arms

When you feel that burn in your arms, you know you are getting a good workout. Grab your dumbbells and get ready to get an upper body pump.

Quick cool down and stretching

Cooling down and stretching your muscles is just as important as warming them up. A cooling down activity helps to gradually return your heart rate to normal and is also a good time to deepen the stretch in your muscles. When you stretch during the cool down you’ll feel less sore from your workout and it helps to prevents injuries.

Just remember, this is YOUR workout so try doing what you can do. Do not overdo it. You can challenge yourself, but try to do it wisely.

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!

Healthy fries recipe

Clean eating healthy fries recipe

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

What you need:

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

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

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

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

(Source: Foodness.nl)

From crap to croptop

Chris is one of the founders of fitgirlcode. Together with bff Aranka she started her journey 2 years ago. She is what fitgirlcode stands for and has been transformed to the fittest and happiest version of herself. We conducted a little interview to interrogate her about her transformation to her progress picture with freaking abs!!

Wow, you lost a lot of weight! Women don’t like to tell share weight to anyone but we have to ask: what is the score?
I went from 62kg to 52kg in 2,5 years (I’m 1.60m)

Why did you want to loose weight?
Well, I’m turning 30 this year and I can honestly say I’m as fit as I’ve ever been. Getting older you realize that your body is the only one you’ll ever have. It’s not that I wanted to loose weight, I accepted my curvy physique (read: fat ass ;)). It is a result of eating healthy, your body gets rid of the fat you don’t need.

So how did you do it, what is your secret?
I started exercising in the winter because I wanted to see results in the summer. In the beginning I wasn’t eating well and my body gained muscle, but I did not loose a lot of fat. That is when I looked into clean eating and really started to change my life instead of following a diet.

That sound easy enough, was it?
Actually, it’s quite logical at a certain point. That is the moment you realize the crap that you are feeding yourself. When you are aware of what is “good food” or “clean food” and you feel that you have more energy, you can’t deny yourself that feeling. Also, once you start seeing results, it’s quite addictive.

Why did you take the progress pictures?
It was really confronting at first. I’m not a social guru or anything but I wanted to motivate others and show them my journey. If I can do it, so can anybody else. Also, it motivated myself because you don’t see the results in the mirror anymore. I did not gain the weight overnight, so I could not expect to loose it in the blink of an eye.

For who is fitgirlcode?
It’s for women who want to be and stay fit and healthy. It’s a platform where you can share tips and get inspired to live a healthy lifestyle.

What do you want to say to girls that want to get fit?
Get a BFFF (Best Fit Friend Forever)! I would advice to have fun and how easy is that with your best friend. As a result of your enthusiasm you will be an inspiration for the people around you.  In my case, now at work everyone is taking the stairs and eating avocados with lunch. It’s nice if the people around you understand and take part in your new lifestyle.

Roos’ Fit Journey

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

SIX PACK MISSION

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

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

SOMETHING NEW: CROSSFIT

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

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

FIT JOURNEY

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

CHANGE IN THINKING

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

RESPITE

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

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

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

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