GETFOXFIT | IFBB Bikini Fitness Athlete & Kidney Cancer Survivor Lisanne Keir

Contest Prep | Weight Training | Fitness Motivation | Nutrition & Healthy Living Inspiration


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Flexcup Weekend 2014 – Veldhoven, The Netherlands

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [www.fox-gym.com]

Last weekend the Flexcup took place in which I competed in the Bikini Fitness class. What an competition, event and show!  So many amazing athletes under one roof and just such a great vibe and energy over the 2 days.

After attending the event last year and setting the goal to enter this year I’m so grateful to have competed.

I am extremely happy to have been placed in the finals and take home a medal.

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [www.fox-gym.com] Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [www.fox-gym.com]

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [www.fox-gym.com]

Like I have been writing on our Instagram

Every day is a gift, every moment an experience, every breath a blessing and every goal set a time for growth.

My Flexcup prep has been a blast and I’ve loved every step of the way.

I’ve fallen deeper in love with body building, body changing and body sculpting – the trainings, the science, the nutrition, the psychology. A wonderful journey.

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [www.fox-gym.com]

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [www.fox-gym.com]

Massive thanks to my coach @jerrykoolhoven for all his guidance, expertise and faith in me👌

My sponsor XXL Nutrition for all their wonderful continued support – #XXLnutrition team you rock! 💯

MUA @prs_and_poptarts – not just a talented bodyfitness athlete but a true make up genius💄

Tattoo artist @davevartantattoo for my ink ⚓️

Mr Fox for absolutely everything (and for my beautiful bikini) 💚

Mega thanks to everyone who has taken the time to follow the journey so far and for all your support 🙌

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [www.fox-gym.com]

Bodybuilding – a never ending journey… As people we can always try our best to be better, in all areas of our lives. Excited to work towards new goals in the next weeks, months and year ⭐️

2015 – There are some exciting goals for you… Can’t wait!!! #ZinInnnn

For all the results and finalist photos click here.

P.S.  Maarten and I are currently putting in the hours and hard work to make sure our new gym (Fox Gym) will have all the equipment you need to reach your goals.

Want to join the Fox Gym Fam?  Pre-sign up has started!  One month membership for free to the first 50 pre-sign ups (first come, first served) – send an email to: info@fox-gym.com with the subject “foxgymfam”.  Can’t wait to train with you guys there!


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Opening February 2015 – Fox Gym, Rotterdam!!!

A dream come true and something that we’ve both been wanting for a very long time!

From February Maarten and I will open our own gym – Fox Gym in Rotterdam.

We are creating a space that has everything you need to reach your health, fitness and physique goals. No matter if you are just beginning and starting out or an experienced athlete. We have it all under one roof.

Fox Gym, Rotterdam (www.fox-gym.com)

The gym has so many awesome features, including:

  • Up to 75kg Dumbbells
  • Power Racks with Resistance Band Options
  • Deadlift Platforms
  • Iron and Bumper Plates
  • Texas Barbells
  • Competition Benches
  • Plyo Boxes
  • Pull Up and Monkey Bars
  • Chains, Bands, Specialized Bars and more…
  • Personalized Health, Fitness and Wellness Programmes
  • Seminars, Meets, Workshops and One-on-One Training Sessions
  • Full Contest Prep – Team JK Coaching by Jerry Koolhoven Nbbf Bondscoach and Maarten Vos
  • Experienced and Passionate Fox Gym Team Members, Coaches and Trainers

 Equipment from:

  • Cybex
  • Hammer Strength
  • Panatta
  • Westside Barbell and others…

We cannot wait to open next year and welcome you all to the ‘grown up playground’! 

For more info: www.fox-gym.com

For membership and to pre-sign up: info@fox-gym.com

Welcome Home - Fox Gym, Rotterdam


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Friday Five: 5 FAQ’s (Frequently Asked Questions)…

5 Frequently Asked Questions (getfoxfit)

1. Do you live in the gym? 

The biggest misconception, but one that I fully understand as most of my social media updates and photos (via Instagram, facebook and twitter) are gym related, so I can imagine it looks like I live there haha.

The reality is: I am in the gym for 45 mins – 1.5 hours max, and I train 4-5 times a week.

 

2. You must not eat that much? What do you eat?  

I’m a big eater let me tell you, but what I’ve learned is portion control.  Last year I ate healthily BUT just too much of everything.  I ate the same as my 98kg bodybuilding husband, sometimes more than him in all honesty.

Since last August I chose to follow a hybrid of a vegan and macrobiotic diet – no eggs, no diary, no meat.  I eat clean and make everything from scratch.

If you are interested in eating clean, check out: How to Start Eating Clean – Tips and Essentials.  And 5 Clean Eating Swaps you can easily make.

A bodybuilder who doesn’t eat meat, eggs or dairy may seem quite funny when you consider an average bodybuilding diet.  So what does this No Meat Athlete eat exactly?

  • Protein: White fish (cod, haddock, whiting, tilapia, pangasius) and Hemp Protein powder, like GOOD and TerraSana (after trainings).  I also get some protein through vegetables
  • Carbs: Gluten free oatmeal, sweet potato, rye bread and rice crackers
  • Fats:  Nut butter, flax seeds, cashews, almonds and walnuts
  • Veggies: LOADS but my fav’s are: asparagus, courgette, broccoli, spinach, kale, red peppers, plum tomatoes and celery

 

3. How do you deal with cravings or hunger?

Check out my 5 tips here.

 

4. How do you stay so motivated and driven? 

My biggest motivator was, and still is, cancer.  I was ‘kind of’ (rather semi) motivated before but not to the point that I have become after hearing about the Big C.

I nearly lost my life so want to make damn sure that I am the healthiest version of myself and be around for a long long time.

Cancer left me with one kidney, so I need to make sure I keep it as healthy as can be (meaning more water, less salt, watching specific proteins etc.)  I wrote more about this here: What are you training for?  LIFE!

So basically I use this ‘health challenge’  as an opportunity to fuel my food choices and trainings.

 

5. What are your top tips to get and remain fit and healthy?

  • Be consistent.  Big changes will not happen over night, but with every choice you make (fitness and food wise) you are constantly bringing about changes.  Slow and low is the way to go!  Keep the faith and keep going
  • Adopt an athletic mentality – whatever your goal is think and train like an athlete
  • Lift heavy and challenge yourself.  You are MUCH stronger (mentally and physically) that you think.  Don’t be afraid to lift heavy ladies!
  • Find a way to incorporate health and fitness into your lifestyle.  You want it to be sustainable for the long term, indefinite actually… not just a “diet” or fitness schedule you follow for a few weeks
  • Create short and long term goals.  Check out: 5 Steps to Create a Solid Health & Fitness Goal
  • Need more fitness tips?  Check out: Top 5 Fitness Tips
  • For more nutrition tips, click here

 

6. (BONUS) What did you do exactly to change your lifestyle?

In a nutshell:

  • I changed my eating habits and attitudes to food
  • I made a decision to make fitness, healthy eating and working out / exercising part of my daily habit
  • I made goals (short and long term)
  • I kept (and keep) it interesting by reading more, learning more, seeing what others are doing (through Instagram etc.), I try out new ways of exercising and make healthy living a main part of our family life

Ain’t nothing to it but to do it!


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Friday Five: 5 Clean Eating Swaps

In my experience getting healthy, and eating healthier, has been something that happens one decision at a time.  Making choices that you will stick to – not just for one day or a few weeks, but making the same decision so often that it becomes habit.

When I first set out on eating cleaner there are a few swaps that I made, which have stayed with me up until this day.  Simple swaps can make a huge difference.  Like I said, it’s these incremental changes that pave each day out to make a healthier you.

5 Clean Eating swaps (via getfoxfit)

Below are my top 5 clean eating essential swaps:

1. (Cooking) oil / butter SWAP FOR extra virgin coconut oil

Not only is it the healthiest oil to cook with but it has loads of health benefits.  A win win!  A side note – extra virgin olive oil is very good for you, but should only be used cold, not heated up as an oil to cook with.

2. Salad dressings SWAP FOR Apple Cider Vinegar or biological balsamic vinegar (pls check out the ingredients for sneaky E numbers!)

Many pre-packaged salad dressings have added sugars, chemicals, E numbers and salt, which all lead to weight gain and a build up of toxins in your body.  My advice is to go simple by adding a little extra virgin olive oil, apple cider vinegar or biological balsamic vinegar – not only will they spice up your veggies but apple cider vinegar has many of health benefits too.  For more spice in your salad add black pepper corns and cayenne peppers (which boost your metabolism and burn fat).

3. Latte / macchiato / cappuccino SWAP FOR black coffee / espresso

OK, this took a major switch for me, habitually and emotionally.  I knew that when I sipped on my latte coffee I was consuming unnecessary calories that wouldn’t help me lose body fat and I also knew that I was drinking something that was full of sugar which my body just didn’t need.  So, one day – motivated by the knowledge that my latte (as yummy as it was) just wasn’t benefitting my health, I switched to black coffee.  Granted, it didn’t taste like my latte BUT I’m now converted.  I can actually taste the gloriousness of the actual coffee (rather than the milk or sugar which I added to it), it gives me a productivity boost, fuels my work outs and is my new found morning friend.  Give it a go, you must just like it. BTW, black coffee can also help you lose weight!

4. Black tea with sugar and milk SWAP FOR green tea

Being British I grew up with PG tips and earl gray tea, which I would drink with milk and sugar.  No matter what situation, tea would always be the answer, as well as a staple 10:30 mid morning habit.  However I have been a green tea devotee for over a decade now when I made the decision to switch, knowing that it was packed filled of health benefits (for instance it helps fight cancerous cells, fights inflammation and helps aid weight loss).

5. Sugary snack or biscuit SWAP FOR rice cracker with nut butter

This was another habit I had to break – mid morning and evening sugary snacks.  My best advice is to just go ‘cold turkey’ – get rid of the sugary snacks.  If I have them in the house, then I knew they are there, and there was just too much temptation.  Instead of reaching for the biscuit / chocolate etc.  go and spread some yummy nut butter on a rice cracker.  It not only fuels you with good carbs and fats but is a very good substitute for biscuits or snacks.


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Friday Five: 5 clean and healthy snacks

Let’s talk snacks.  In all honestly I would always go for the carb option – crackers, muffins, toast etc.   White, refined and processed carbs (yes, I’m talking about you Mr Muffin) will give you a quick fix, but they are simple carbs which will spike your sugar levels and leave you feeling hungrier… not good.  PLUS, sugar is not good for you.

My best advice – stay away from sugary snacks.  This took a change in my mindset, as I did like my evening bit of toast and my muffin on a Friday afternoon, but once you change your habits you will start to see physical results whilst making your body a healthier place – a win win if you ask me.

So, what shall we snack on? I hear you ask…

Here are 5 healthy and clean snacks that will fuel you body with valuable nutrients and antioxidants whilst help keep hunger at bay.

1. Vegetables

Slice up veggies (for example red pepper, celery, tomatoes, cucumber, spinach, kale) add pepper and chili pepper to spice things up a bit and fuel fat burning.  Important note:  do not consume too many vegetables that are high in starch (like green peans, sweetcorn etc.) as those calories will start to mount up quickly. Check out a list of vegetable groups here.

2. Rice cracker + nut butter

My favorite at this moment are spelt rice crackers + 100% organic almond butter.  Nut butters are so easy to make yourself, click HERE to see how.  Let’s remember, everything in moderation (this is also a note to self) – so 2 rice crackers + nut butter are sufficient.

 3. Glass of veggie juice

My recommendation – 2 celery sticks, 1 carrot, 2 big handfuls of spinach or kale and a little water – chuck it in the blender and voila, done!

4. Cup of green or herbal tea

My 2 all time favorites are 100% green tea and Nan Yu tea.  Full of antioxidants, they help burn fat, have loads of health benefits and helps to curb food cravings. Awesome.

5. Teaspoon of virgin coconut oil

1 teaspoon of virgin coconut oil will give you energy and keep hunger away.  I would recommend 1 teaspoon per day, max. as you don’t want to be consuming more (good) fats than your body needs.

Need more ideas?  Click here for my clean eating snacks board on Pinterest.

What are your favorite healthy clean snacks?  Leave your comments below, I would love to hear them!

Clean and healthy snacks (getfoxfit)


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It’s never too late to change your body (true story)

It was 1995, Rhythm of the Night was playing everywhere and there lived an insecure teenage girl.

She used to look in the mirror and wonder why she was “blessed” (ahem, sarcasm) with a bigger behind than fit the rest of her body.  She used to cover it up with long jumpers and by tying things around her waist.

One summer she was lying out in the garden reading Cosmo and came across an article that said “…no matter what training exercises you do, you cannot change the shape of your butt”, well this utterly depressed her and made her think  ‘Oh well, why bother if nothing will change it’, so she lived with it, covered it up with long tops and wore baggy trousers.  No, she was not a fan of this body part at all.

Luckily a sort of “Booty Saviour” came along in the late 1990’s, in the form of J Lo, who made it cool to have a bigger behind.  This helped a little in making Ms Insecure feel a bit better BUT she was still very self conscious.  Let’s flash forward to last year when she started eating clean, lifting weights and doing some cardio – changes started to happen, however bigger and better significant changes started to happen since January this year (under the guidance of her coach and trainer Jerry Koolhoven).  By sticking to a strict, but healthy food schedule and by focussing on specific weight training exercises (namely in the form of squats and kickbacks), this booty of her’s transformed and still is transforming, one squat and one rep at a time and by carefully choosing specific foods to fuel her body, and glutes.

In her head, she is still the girl with the bigger thighs and booty than fits the rest of her body, but progress photos and the mirror shows a different story.  It is indeed possible to transform your body and health.

Learnings

Insecure about your body?  So are many many others.  Embrace those parts and make the most of what you have!  If you want to make them more toned, all I can say is There Ain’t Nothing to it but to Do It (thanks Ronnie Coleman).  It won’t happen over night, but by eating right and working out, you can make changes where you want them.  Have faith, persevere and Just Do It.

Do not believe everything you read, that article all those years ago in Cosmo was very questionable – who was the source? Who was it tested on? Over what period? Through exercise only or also diet? Data and stats can always be questioned so make yourself aware of which to disregard and which to see as true.

That article really made an impact on me and all I can say is that I wished I had started having more confidence in weight training and eating clean way before last year.

So whether your goal is to be healthier, eat cleaner food, cut out sugar, get involved in fitness, take up running, do a marathon, compete for a contest or competition, drop a dress size, tone your muscles, whatever.  Have a clear focus of what you want and go for it.   Try and surround yourself with people who believe in you, or have similar interests, as this will help support you and give you more confidence to reach your goal whilst helping you see body changes that you sometimes don’t see.

The good news – it is never too late to change your body.  Why wait and why be self conscious like I was?  You can start today!

I would love to hear your stories!  Is there something would like to change or have changed?  Please leave your comments below.

getfoxfit

getfoxfit

Sneakers: Asics

Leggings: Nike Legend 2.0 tights (similar here)

Tank: H&M


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Friday Five: 5 things cancer has taught me (that I use in building the body I want)

Cancer.  Probably not the first thing that would come to mind as a source of inspiration, but that’s what it is for me.  When you are sitting in the Dr’s office being told that you have cancer, and it is very advanced (stage 3/4) is quite something.

Fight or Flight, and I wasn’t ready to spread my wings and leave my loved one’s at 34, oh no.  Fight is what I would do, with a capital F.

“Fighting” is not just physical but mental.  Yes, I changed my eating habits completely, yes I minimised the amount of chemicals I, and my family, came into contact with but seriously speaking my “fight” was much more of a mental one.

The strength I summoned was one of positive thinking and determination.  Not “Can I do this?” but “This is what’s going to happen!” and this is a mindset I bring through to my health and building the body I want through food, training and focus.

“Bodybuilding” and changing your body means changing your mindset.  No if’s or but’s, but having a Can Do mentality.

1st step – making the choice to change your body, 2nd step – doing.

Below are 5 things cancer has taught me, which I use in building the body I want

1. Health comes first

You have one body so take care of it.

Educate yourself, read, question what you read, read more, stop reading, listen to your instinct – start doing.

The book CLEAN by Dr Junger made a huge impact on me.  I read it just after my diagnosis and when I was recovering after surgery.  It is full of examples of how food can have such a huge impact on your health, body and life.  It also provides you with a cleansing programme to detox your body.  I knew what you ate was of huge importance but after reading this I was even more dedicated to make changes in what I consumed and ate.  I started reading more and more and was blessed to have friends who had delved into the subject too, so speaking with them was a huge help and support to make the right choices for myself.

Because I want to minimise the chance of cancer ever coming back, and take care of my one remaining kidney, I have to stand up and take full responsibility for my health.  There are many who are not fortunate enough to workout or have the availability of healthy nutritious food, so I’m grateful that I can.  Being fit and healthy took a new mindset for me.  I had to change deeply set habits, I had to create new one’s, I had to find my way and learn quite a few things.

Since making changes, in August last year, I have to admit I have never felt fitter or more healthier.  And as an added bonus the changes have been physical too.  Taking the decision to get healthier and build the body you want is an awesome thing to witness and experience.

 

2. Give it all you got

You woke up this morning and you are alive.  Let’s take a moment to be grateful for that.  Now, let’s go a step further and truly give this day, this moment, this second all you have.  Do not hold back, and since you are at it get yourself out of your comfort zone – that is where the magic happens.  Whether you are in the gym about to break your last PR (personal record), run further than you have before, squat more than last week, do 10 more lunges in your living room, do more pushups than yesterday – just give it all you got and make it count.  Not only physically speaking, but mentally.  For example, it takes strength and focus to say no to the biscuits and grab a green apple instead or go for the grilled chicken and sweet potato instead of cheese burger and fries when dining out or take control over food cravings and of being hungry (my top 5 tips here).  The feeling of accomplishment when you get to the end of the day and being proud of the fact that you smashed your goal (whatever it may be) is priceless.  Give it all you got.

3. Be here now and enjoy every moment 

A huge learning for me, the person who would sometimes rush through the day and just get things done.  Now is what we have, not yesterday and not tomorrow.  Now.  So enjoy it – the here and now.  Enjoy exercising, enjoy every mile, enjoy every match played, enjoy every rep, enjoy choosing and buying your food, enjoy preparing your food, enjoy reading articles, enjoy learning.  Enjoy the WHOLE process and every step of the way. There is so much magic in the journey and in the now!  Sculpting, building and toning your body is a tremendous process. Your body won’t dramatically change over night (as much as we all want that) BUT it does happen each and every second, in the present moment, with all the choices that you make right now.

4. Help people by sharing your journey

When I was diagnosed with cancer one of the first things I did was go to my friend Google.  I wanted to find cancer survivors.  I needed to support my positive attitude with hope.  I found quite a few, who I am now lucky to call friends, and they played a huge role in my recovery and life thereafter.  I was so thankful that they shared their story online and wanted to do the same, just in case someone else was looking for a story to give them hope too.  If I can inspire anyone to be a little more healthier, or to see what is possible, then I am happy.  I am always excited to see the progress of others who have set a goal and are taking the steps to reach that, or who have already surpassed that goal and have made new one’s.  Sharing is caring.

5. Do it with passion

Seriously.  Love what you are doing.  Whether your goal is to be healthier, tone up, lose weight or look the best you have ever looked in your life, do it with passion.  Create a happy and long lasting relationship with exercise – try different sports and see which you like best, find one that is fun for you.  I used to hate the gym and never had any interest in sports or anything to do with exercise.  Now weight training, fitness and nutrition have become a passion.  Something that I consider not only essential but fun. It’s interesting how things can change!  All it takes is YOU to make those changes!  Enjoy yourself,  have fun and do it with passion.

(BONUS) 6.  Like Nike says, Just Do It

Don’t have the time to exercise?   Make time.  Set your alarm to go off earlier, get up and go, or schedule in 45 mins to 1 hour a day to go biking/walking with your kids.  Day by day up your weights, run longer, bike further and before you know it you will be doing things you couldn’t do the week before.  You can really amaze and surprise yourself if you just do it.  Like I said, no if’s or but’s.  The same as with being mentally strong in your food choices.  Buying vegetables instead of sugary snacks, eating smaller portions, drinking more water than you ever did before.  It’s all about making the right choices to reach your goal.  Step by step and day by day.

Ain’t nothing to it but to do it.

Just Do It