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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Highlights from the Bodybuilding / Powerlifting Meet and Seminar

Lisanne Vos & Lieke van Tok

Yesterday was Sunday Funday at Fitness Boulevard where we hosted the, sold out, Bodybuilding / Powerlifting Meet and Seminar organised by my husband Maarten.

It was a fun, and educational, packed programme including a seminar on ‘How the Human Body Works’ presented by Jerry Koolhoven, a powerlifting seminar and one-on-one training given by Will – Barbell Strength, split weight training sessions where attendees could choose the muscle group they wanted to focus on and train (whilst receiving pointers, tips and advice from the Team JK coaches – Maarten Vos and Jerry Koolhoven), posing practise, a Bench Press contest and, a well deserved, chinese buffet dinner.  Myself and Lieke van Tok, as pictured above, absolutely loved pushing the girls on “Leg Day”.

It’s always such a pleasure to train and hang out with such passionate people – no matter if they are curious about the sport, a beginner or an experienced athlete.

A huge thank you to our sponsors XXL Nutrition, Ice76 Protein Ice Cream, Supashape, SSN and Muscle Junkies for providing such great goodies for everyone who attended.

We had a great time and are in the process of brainstorming for the next one.

Many more of these great events to come in an awesome new location!!!

Watch this space for more info… :)

Check out some photos of the Meet and Seminar below, shot by Maarten Vos Photography.

www.getfoxfit.comwww.getfoxfit.com www.getfoxfit.comwww.getfoxfit.comwww.getfoxfit.comwww.getfoxfit.comwww.getfoxfit.com www.getfoxfit.com www.getfoxfit.com www.getfoxfit.com


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2 weeks out Photo Shoot by Maarten Vos Photography

Two weeks before the Enercup contest, Nieske and I had a photoshoot with Maarten.

We both compete in the Bikini Fitness division and have a huge passion for weights, healthy living, mindfulness and snapbacks to name a few interests that we have in common.

Not only my swolesister but my soulsister :)

Check out some of the awesome shots below.

Lisanne Vos & Nieske (Photo: Maarten Vos Photography)Nieske (Photo: Maarten Vos)Lisanne Vos (getfoxfit) Photo: Maarten VosNieske (Photo: Maarten Vos)  Lisanne Vos & Nieske (Photo: Maarten Vos Photography)Nieske (Photo: Maarten Vos)   Bikini Fitness Athlete Lisanne Vos (getfoxfit) Photo: Maarten VosNieske (Photo: Maarten Vos)

Be sure to check out more on Maarten Vos Photography facebook.


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47 Bikini Competition Bag Essentials (to take Backstage and to the Contest)

47 Bikini Competition Bag Essentials (www.getfoxfit.com)

I complied this list for my last contests so thought it would be good to share in case anyone is looking for a checklist – Essentials that you need for the competition and throughout the day.

  1. Zip lock bags (to put your things in – like your bikini, jewellery, make up etc.  Since they are see-through you can easily find things.)
  2. Bikini
  3. Extra bikini (if you have that)
  4. Posing heels
  5. Extra posing heels (if you have them)
  6. Anti-slip pads for heels
  7. Black robe
  8. Black sweatpants, t-shirt / vest, hoodie
  9. Change of clothes (if you are going out after the show)
  10. Competition jewellery
  11. Make-up
  12. False eyelashes and glue
  13. League / competition passport
  14. Printed ticket
  15. Printed coach ticket (if applicable)
  16. Printed passport photo (if necessary, for your pass)
  17. Print out of the competition programme
  18. ID card
  19. Directions to and from venue
  20. Cash (for the exhibition stands / food / spray tanner / Make Up Artist)
  21. Face towel
  22. Padlock for locker / lock for bag
  23. Resistance bands (to warm up with)
  24. Flip-flops
  25. Latex gloves (to help others with their tanning)
  26. Box of tissues
  27. Mini sewing kit
  28. Safety pins
  29. Lip balm
  30. Lipstick (store in easy place for touch ups)
  31. Dental floss
  32. Bikini Bite
  33. Super glue (in case of posing suit / bikini mishaps)
  34. Hair appliances (straightener, curler)
  35. Hairspray
  36. Dry shampoo
  37. Hairbrush
  38. Hair clip (small and large)
  39. Nail file
  40. Cotton buds
  41. Water
  42. Food / snacks for throughout the day
  43. Food for post contest
  44. Phone & charger
  45. Mirror
  46. Coffee
  47. Plasters

Good luck to all the athletes who are competing this weekend and in the upcoming contests!  I’m extremely excited to be competing and hope to see you guys there… don’t forget to stop by, say hello, take some selfies and try out the yummy protein pancakes and bars at the XXL Nutrition stand :)

PS… searching for a new gym?  Fox Gym is opening in Rotterdam from February.  To join the #foxgymfam email: info@fox-gym.com for more info!


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Team JK Photo Shoot by Maarten Vos Photography

A couple of weekends ago we had a 9 hour photo shoot with Jerry Koolhoven and some of the Team JK athletes.  It was an awesome day, long, but great to hang out with the ‘fam’ and shoot some epic photos.  The photographer was no other than my hubby (Maarten Vos Photography) who set up, shot, processed and edited the photos.  The combination of him being both a bodybuilder and photographer made for an outstanding shoot and results.

Check out some of my fav shots below.

Jerry Koolhoven & Lisanne VosMaarten Vos PhotographyJerry Koolhoven Linda de RuiterLieke van TokSasha van Dijk, Linda de RuiterMaarten Vos PhotographyDjero RiedewaldMaarten Vos PhotographyDjero RiedewaldSasha van Dijk, Linda de RuiterJoshua Imanse  Stefan SmalingSasha van Dijk, Linda de Ruiter  Maarten Vos PhotographyMaarten Vos PhotographyRodger Rozendaal

Be sure to check out the whole photo shoot on Maarten Vos Photography facebook.

You can view more of my photos from the shoot here.

 

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The Loaded Cup 2014 in Denmark

Last weekend my husband accompanied Jerry Koolhoven to the Danish bodybuilding contest The Loaded Cup, as his coach and support.  He came back extremely enthusiastic about the competition, the whole vibe over the weekend and has great memories of the people he met and conversations he had.

It was a big production that welcomed around 1500 people from all over the world.  With a vibe that was professional and passionate, the whole production was very well organised.  From entering the event until the end ceremony, it was brilliant.

A huge highlight of the event was that all of the athletes, who were competing that day, were introduced to the audience at the beginning through audio, visual and video media.  It was a great, and respectful way, to include and welcome all of the athletes.

Another Dutch athlete competing in the contest was Shirley van den Bos (coached by Jaimy Maktari – Team Elite Fitness Models) who competed in the Bikini Division.

After pre-judging both Jerry and Shirley went through to the finals and placed 6th in their classes.  Jerry: >80kg Bodybuilding and Shirley: Bikini +172cm.

You can check out more via the Loaded Cup’s facebook page.

Below are some pics (courtesy of Team-Andro) from the contest, featuring both Jerry and Shirley.

 

Jerry Koolhoven - Loaded Cup 2014 Jerry Koolhoven - Loaded Cup 2014Jerry Koolhoven - Loaded Cup 2014 Shirley van den Bosch - Loaded Cup 2014Shirley van den Bosch - Loaded Cup 2014imageimage_35image_34image_33image_32image_31image_29image_28image_26image_25image_24image_12image_13image_14image_15image_16image_17image_8image_7image_5image_4image_3image_1


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No gym? Not much time? No problem!!! Tips and tricks to workout at home

Home gym, fit mom, fitness for moms

This weekend I did something I have been meaning to do for a LONG time.  Workout at home.  I usually choose to go to the gym, but Saturday was a jam packed day including chauffeuring my son to and from a birthday party, meal prepping, making a trip to The Hague and the beach.  Since I didn’t have too much time I wanted to be efficient, thus decided to spend the time it would take me getting to / from the gym on more exercises.  Thanks to Pinterest, I created a board with loads of exercises you can do at home or away (check out my board here).  I did a 50 minute workout, in amongst all the toys etc. and let me tell you, I was pleasantly surprised of just how much you can do AND how effective it was!

 

Muscle / mind connection

I focused on the “muscle/mind” connection.  Since I wasn’t using heavy weights I wanted to really think about the muscles I was using in each and every exercise… the effect – The Burn!

 

So, what did I do?

Skipping (3 mins x 3)

Sumo squats (15 reps, 3 sets)

Parallel squats (15 reps, 3 sets)

Good mornings (15 reps, 3 sets)

Stiff legged deadlifts (15 reps, 3 sets)

Walking lunges (20, 3 sets)

Wall sits (3 x 30 seconds)

Push-ups (10 reps, 2 sets)

Hip bridges (15 reps, 3 sets… on the last 3 reps I held the bridges for 15 seconds – SQUEEZE those glutes!!!)

Kickbacks (15 reps, 3 sets)

Crunches (15 reps, 3 sets)

There really ain’t nothing to it, but to do it.

 

What I used 

To be honest, I gathered what we had in the house, but all you really need is yourself.

 

If you want to invest in some things for your home workouts I would recommend the following:

Yoga mat

Foam roller (check this for inspo)

Resistance bands (some great exercises here)

Skipping rope

Barbell (and weights)

Download the Pinterest app (LOADS of home work out inspiration there, for example here)

 

I will certainly be doing more home workouts, it’s just so convenient and all you really have to do is set aside 45 mins – 1 hour for it.  In my case I just didn’t dedicate a certain time to it… and let’s be honest wifi got in the way most of the time, haha.  So just turn off the distractions, put on some good music and use this time as your “Me Time” to move your body and de-stress your mind.  Be in the moment, enjoy it, try new exercises and have fun with it.

 

For more videos and photos check out…