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

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


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Thai fish salad (clean and healthy recipe)

Thai fish salad (clean and healthy) Recipe via: www.getfoxfit.com

One of my favourite dishes – a thai salad which you can add fish (or chicken, beef etc.) to for extra protein.

Just as awesome as a lunch or a dinner.

I really enjoy eating this on low carb days during contest prep.  Just because I’m on low carbs doesn’t mean I have to eat bland or boring food – I like to keep things interesting and this dish certainly spices things up!

Ingredients:

White fish – tilapia, pangasius or cod (250g)

Coconut oil (1 tablespoon)

Pointed cabbage (1)

Cherry or romain tomatoes (20)

Red paprika pepper (1)

Cayenne pepper (1)

Lime (2)

Coriander (big bunch)

Fish sauce (3 tablespoons)

Pepper, chili pepper to taste

How to:

Cook the white fish in coconut oil.

While the fish is cooking finely chop the pointed cabbage, coriander and cayenne pepper and put them in a big bowl.

Cut up the rest of the vegetables and add them to the bowl.

Squeeze the lime and add the lime juice and fish sauce.

Mix all of the ingredients completely, so that everything is covered in the ‘sauce’.

Add the cooked fish and season with pepper and chill pepper to taste.

Hope you enjoy it as much as I do!

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Friday Five: How to Recharge your Health & Fitness Goals (by Asking Yourself these 5 Questions)

How to recharge your health and fitness goals (go to: www.getfoxfit)

Every so often it’s very beneficial to reinvigorate what you are doing by taking a step back to look at your progress and assess how far you still need to go to achieve your goal(s).

So following on from the SMART goals blog post we are going to ask 5 questions that will recharge your health & fitness goals and help you successfully attain your objective.

 

1. Are you still excited about your chosen fitness path?

Be it running, training at the gym, tennis, CrossFit, powerlifting, football, swimming etc.  Are you still looking forward to spending time doing that?

If yes – awesome!  Let’s take it a step further by asking yourself if you can push yourself more than you have this week?

Can you do your last run in a faster time?  Can you lift 10kg more?  Can you try and score one more goal?  Can you perfect your dive to achieve a faster length time?

In 3 words – Yes You Can!

This is something that I have been learning over the past months – in order to progress and achieve your goal(s) you need to push yourself – get out your ‘safe’ zone, adopt a “Can Do” mentality, put in the hard work and go that extra mile.

If no – go to number 2

 

2. Are you trying new ways of exercising?

Even if you are really enjoying your chosen way of getting and staying fit, it’s always fun and challenging to try a new sport and/or exercise training program.

I have found that the best way to keep the momentum and passion is to do, and try, different things.  Mix it up!

Always do 30 mins cardio, why not try HIIT?  Instead of 4 sets of 10 heavy reps, why not try 3 sets of 15 lighter reps (and use the mind-muscle connection)?  How about doing your cardio outside?  Find some stairs, or a track, or a park – outdoors is your playground.  How about mixing up your weight training exercises? (Loads of ideas here)  How about trying a new sport that you haven’t done before?  Always work out or exercise alone, why not find a training buddy? (Or vice versa).

Give something new a go!  Make, and keep, fitness fun.

 

3. Are you trying new foods or ways of eating?

In order to know what works best for you,  your body and your lifestyle you may need to take a ‘food journey’.  Over the past 2 years I have tried paleo, raw, clean, macrobiotic, vegan and vegetarian.

As much as I thought I needed to “fit” in a box and pick just one, I have settled upon a mixture of macrobiotic, vegan and clean eating.

So, don’t be afraid to try different things, see what works, what doesn’t and make your decisions based on that.

 

4. What are you short term goals?

Let’s revisit your short term goals.  What do you want to achieve this week with regards to food, fitness, health and wellness?

Do you want to hit the gym 3 times this week?  Do you want to hit a new PR?  Do you want to run a faster mile?  Do you want to meal prep your food for the next 3 days?  Do you want to cook a protein packed healthy vegan dish from scratch?  Do you want to ensure you have 3 meatless dinners this week?  Do you want to bake a clean banana bread with your kids?

Whatever your short term goal for this week / weekend or even today is – focus and follow the steps it takes to reach it!

 

5. What are your long term wellness goals?

What do you want to achieve by this time next year, in 2 years, in 5 years?

Have a think about what you would like to do after you have reached your short term goal(s), what is your next step?

Have you thought about how you will maintain the shape / weight / body mass / condition you are reaching to achieve?

Overall wellness and heath is the name of the game, so keep your goals clear and remember to revisit them to stay on track.

 

The world is your oyster so stay driven, stay focused and Just Do It!


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Easy Clean Lunch Idea

An easy, simple and very clean lunch recipe that contains loads of healthy nutrients!

Open Sandwich:
Gluten free bread
Hummus (clean recipe here)
Avocado (1/2)
Pepper (to taste)
Cayenne pepper (to taste)

Salad:
Spinach (3 handfuls)
Cherry tomatoes (6)
Cucumber (A quarter)
Avocado (1/2)
Pepper (to taste)
Apple cider vinegar (1 spoon)

I usually enjoy this with a nice cup of green tea.  Bliss.


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Simple Easy Recipe: Sticky Banana Bread (No eggs, no dairy)

Sticky & Yummy Banana Bread (easy recipe via: getfoxfit)

I received this recipe from a good friend of mine, and am excited to share it with you…

Not only is this delicious but super simple to bake, vegan & macrobiotic (as it doesn’t contain eggs or dairy) and, as an added bonus, makes your house smell amazing!  Just like a real bakers.

I have loads of fun making this with my son – he loves the squishy mashing process, the mixing and, of course, the eating part.

Makes:

1 medium loaf (12 slices)

Ingredients:

400g bananas (3 big or 5 small bananas)
180gr whole wheat / spelt / almond / buckwheat flour or ultra fine oats
1 tsp baking powder
2 tsp cinnamon
1 tsp vanillia extract
2 tsp coconut oil

You can also add – nuts, flaxseeds, raisins, dates, almonds, cocosflakes etc.

How to:

So easy to make, in 5 super simple steps…

1. Pre-heat the oven to 180 degrees

2. Put the bananas in a large bowl and mash

3. Add all of the other ingredients and mash / mix until it forms a paste / dough

4. Pour all the mix all into a baking dish

5. Put it in the oven for 60 mins

Leave the banana bread to cool and rest for about 30 mins.

YUMMYYYYY!

Banana Bread recipe (via getfoxfit)

 


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Clean and Easy Snack: Apple, Carrot & Celery Juice

Apple, Carrot & Celery Juice (getfoxfit)

In need of a healthy and clean snack?  May I suggest one of my favorite juices!

It is so super easy to do and can be enjoying within just a few minutes… nourishing your body with vitamins, minerals, nutrients and antioxidants.

Ingredients: 

1 x apple

1 x carrot

2 x celery sticks

1/3 glass filtered water

Method:

Wash, peel, chop up and blend.

Looking for more clean eating recipes and ideas?  

For lunches and dinners – click here

For snacks – click here

For lunchbox ideas for yourself and the kids – click here

For yummy desserts – click here

For those  interested in the difference between juicing and blending (like I was), check this out…

Juicing vs Blending


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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 Health Benefits and Reasons to Eat Strawberries

Friday Five: 5 reasons strawberries rock (health benefits) by getfoxfit | Lisanne Vos

It’s summer summer summer summer time (sorry for putting DJ Jazzy Jeff & The Fresh Prince in your head) but summer = strawberry time!

These bright red jeweled berries pack a punch when it comes to nutrients, antioxidants and health benefits.

Below are 5 health benefits:

  1. Helps burn stored fat
  2. Helps fight cancer
  3. Builds strong nails and hair and prevents skin from sagging
  4. Promotes blood flow and oxygen, which can result in weight loss
  5. Helps to whiten your teeth

 

Awesome!