Exercise & food schedules

Stephanie’s food and exercise schedule

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Luckily us humans are able to learn from our “bad”  decisions and expressions. In 2011 I decided enough was enough. I burned the dieting books and decided I would never let myself of anyone else inspire me to starve myself to a smaller size. No, this was not the way, not my way and finally I started to unlock my personal code for a fit and healthy lifestyle.

As a child I have always been a little bouncing ball and enjoyed exercising. I wanted my happy spirit back and since working out in a fitness centre was not motivation enough for me I needed to seek my fitspiration elsewhere.

In 2011 I found it at the Bootcampclub in Rotterdam and for two years I was running, jumping and rolling around with this outdoor club. I really enjoyed the outdoors and decided to also start a running career and joined a run club every Sunday morning at 9 am. In between my bootcampclub lessons, several running events of 5 and 10k, swimming, I also started hiking in the Netherlands, New Zealand and Africa – Kenya. Combining exercise into my holiday’s  😉

ladies run
Ladies Run – 5K – 2012

And there I was again, this happy spirited girl who was falling in love with herself again 😀  😀 ! Never would I have thought I would like exercising this much again and I was starting to become fit and strong 😀

The only thing I stil needed to work on was my healthy diet. Since I was exercising that much my body needed different nutrition. I was still pretty lost in this department, sometimes even falling back into my dieting schedule to prevent myself from overeating.

On top of Mount Kenya – 2013

And on top of that I injured my ankle during the descend after I had climbed Mount Kenya.  So at the end of 2013 I was literally out of the running and slowly turning into this cute couch potato again. After my ankle was fixed, I started to develop a knee injury when I started running again. I’ve always had weak knees but I managed to run and exercise without pain. During my physical therapy I found out I have hyper mobility – my joints stretch further than normal – this could cause my injuries and I needed to work on the strength of my joints and muscles.



After four months sitting around and feeling sorry for myself I knew exercising would get me out of this mood. This time I really needed to cut the crap and on March 8th 2014 I stepped on my unicorn 😉 and took a trial lesson at Sixforty – dare to challenge. The best decision for my fit and healthy life.

The philosophy (link is in Dutch) of Sixforty was exactly what I needed and still motivates me to become stronger, live a healthy lifestyle and they also contribute to my happy mind 😀 Besides working out in the gym I  still hike and since January of this year I found a new hobby, which is road cycling. Somewhere this year I am planning to cycle up a Mountain in Austria (I don’t know how yet, but I will overcome this challenge 😉 )

Sixforty – Dare 2 challenge – deadlift 80k

This has been my fit journey in the last five year, and I still haven’t figure it all out, which is okay 🙂

My journey was / is not without struggle or failure. The best gift you can give yourself is trust and time. Trust the process and the signals your body are giving you (step back or step forward) and take time to find the best way you can live your fit and healthy lifestyle. That’s why it is so damn important to UNLOCK your personal fit and healthy code since you are in this for life! I know I am!

See the next page for my food and exercise schedule 😀

First of all, I want to point out that my food and exercise schedule is not holy ground for every Fit Girl. So don’t read my food and exercise schedule as the ‘ perfect’ example for what you should eat and how many times you need to hit the gym. Since every girl’s body is different and will respond differently to food and workouts. Also we could have different goals in unlocking our personal code for a fit and healthy lifestyle. So don’t force your body into someone else’s lifestyle but stay true to yourself and be inspired to unlock your personal code for YOUR fit and healthy lifestyle.

Food and exercise schedule


Do not give up, the beginning is always the hardest! We may not be there yet but we are closer than we were yesterday 😉 

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    Safira Audrey

    You’re so awesome!! <3

    • Stephanie

      You too! =) Thanks sweetie! <3

  2. Tess

    Wauw, wat een herkenbaar verhaal, inclusief de hypermobiliteit! Als ik naar jouw verhaal kijk, dan ben ik nog bij het begin (voor de tweede keer). De vraag waarom iemand blijft sporten als hij op goed gewicht is, heb ik vaak gelezen maar voor mezelf heb ik nog geen antwoord. Mijn ‘fit journey’ begint net (enik hoop dat het deze keer een blijvende reis is) en jouw verhaal is ontzettend inspirerend!
    Wel nieuwsgierig ben ik of je nog steeds hardloopt met je hypermobiliteit?

    Nogmaals: dank je wel voor het delen van je verhaal!

    • Stephanie

      Haai Tess, dank je wel voor je reactie =) Wat ontzettend goed om te lezen dat je bezig bent met je fit journey! Waarom men op een gegeven moment een healthy lifestyle behoudt heeft naar mijn idee te maken met de tijd die je dient te nemen om uit te zoeken wat werkt voor JOU. En alle input die je daarover ontvangt via bijvoorbeeld #FITGIRLCODE, bladen als Women’s Health, Instagram accounts etc etc. te gebruiken om te achterhalen waar jij je het prettigst bij voelt.

      Eén ding is alleen wel onvermijdelijk en dan is dat je moet bewegen / sporten en daarop je voeding dient aan te passen. Voor mij is de grootste reden om mijn fit journey door te zetten, omdat ik graag goed voor mijzelf wil zorgen. Niet alleen door fit en strek te zijn, maar ook mentaal focus te willen behouden in mijn leven. Ook ik ga wel eens met tegenzin naar de gym of eet een hele zak chips leeg, maar dat betekent niet meteen dat alles voor niks is geweest.

      Wat betreft mijn hardloopcarrière is die helaas beëindigd. Dit komt door mijn “zwakke” knieën. Ik merk wel nu ik mijn spieren veel train en sterker wordt ik steeds minder last heb van mijn hypermobiliteit. Ik zou weer kunnen gaan hardlopen maar dit zou niet pijn vrij zijn en dat is het mij niet waard. Ik heb tijdens mijn fit journey ook geleerd om naar mijn lichaam te luisteren. Ook tijdens de workouts in de gym vermijd ik bijvoorbeeld de oefening boxjumps. Hoe graag ik die ook zou willen doen, en ik weet dat ik ze kan, is het nog steeds een te grote aanslag op mijn knieën.
      Gelukkig zijn er nog veel meer andere oefeningen en sporten waar ik mijn energie in kwijt kan.

      Ik wens je heel veel succes Tess. Blijf in jezelf geloven en in het proces. En gun jezelf de tijd, het is je grootste vijand als het niet “snel” genoeg gaat volgens jezelf, maar tegelijkertijd je grote vriend omdat je uiteindelijk je doel zal bereiken omdat je daar de tijd voor hebt! =)

      Always believe in yourself!

      XX Stephanie

  3. Ilse

    Hi very motivating. I am not sure how the site works but did you do weights from the beginning when you started losing weight, I can’t see your exercise diary. Well done you look fantastic

    • Stephanie

      Hi Ilse! Thanks for your reaction, cheers me up :). I started working out with weights 1,5 year ago. Ever since exercising became part of my lifestyle. I first starting losing weight but now I am gaining weight since I am developing more muscles. I workout five times a week now and also join a yoga class or go cycling around my city 😉 if I can find the time. My fit journey started five years ago, 2010, but back than I just followed a diet and kinda realised that this was not the way to a healthy lifestyle. So started bootcamp, running and hiking. But in 2013 I really took control and every since I have been working out on a regular base. It took me 1,5 year to be at the level were I am now and to exercise five times a week. So my advice would be to always trust the progress and give yourself the time to explore what works for you. I started by working out ones a week and now I can’t even images not working out more than ones. My exercise and food schedule is on the last page of this article. You can look into the schedule by clicking on the “button” next page. If you have any further questions please don’t hesitate to ask. XXX Stephanie