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

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

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Bikini Contest Prep| 6 Weeks Out FlexCup | Do It…

Do it for pride

Do it for growth

Do it to be more

Do it for strength

Do it for greatness

Do it for confidence

Do it for the lessons

Do it for the passion

Do it to find meaning

Do it for the learnings

Do it to be accountable

Do it to push your limits

Do it for new experiences

Do it to achieve your goals

Do it to create a better you

Do it for new opportunities

Do it to overcome your fears

Do it to make yourself proud

Do it to change your attitude

Do it to get out your comfort zone

Do it to overcome your insecurities

Do it for all your past disappointments

Do it for the greatness you can achieve

Do it for the changes you want to make

Do it to change negatives into positives

Do it for the gains (mental and physical)

Do it to push yourself and your boundaries

Do it for all the drama you want to leave behind

Do it for all the cool and new things that will happen

Above all…

Do it for YOU! 

It is never too late.

One life, no rehearsal.

It’s You vs You.

Whatever it is you want to achieve – Do It!!!

Lisanne Vos (getfoxfit)


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17 Things I Learned from the Enercup Contest Prep

Lisanne Vos (17 Things I Learned From Contest Prep -

My first contest/competition prep – it’s been quite ride.

I understand and appreciate that all prep’s will be different and this being my first has taught me quite a few things.

I thought I would share with you my biggest learnings and lessons:

1. The importance of a goal

A HUGE and massive learning for me.  Even though I was a born organiser and planner I have gone through many years of my life without setting or having solid goals.  It wasn’t until last year that I really started making them for many aspects of my life.  Having a goal really helped me to focus and execute the steps I needed to take to reach them.  It’s the one thing that I would recommend above all in order to (excuse my language) get shit done haha.  If you are looking to set them for yourself check out: 5 Steps to Create a Solid Health and Fitness Goal.

2. Turn self doubt into “Can do!” 

We all have “off days”, we all have things we are self conscious about (physically and mentally) and we all have times that doubt comes into our heads… the key is to turn those moments into opportunities.  This was a big lesson for me.  Those times that I doubted whether I could do something I took a second to wonder why?!  Why did I doubt myself or my ability or if something was possible?  Instead of having that negative emotion and feeling – go down the positive route.  Change you attitude into a “You Can Do This” mentality.

Like the sayings go – ‘The Body Achieves What the Mind Believes’ and ‘Your Body Won’t Go Where Your Mind Doesn’t Push It’.

I’m not only talking about using this attitude in the gym, for getting/staying fit or even eating healthily – but in all areas of you life.  What is the worse that can happen?  You fail?  Well, so what – you tried!  And you should be proud of the fact that you went for it!  As Nike says, Just Do It!

3. Keep things interesting by switching things up

In order not to get bored or stuck in a rut, try new things!  There are so many ways of exercising, eating and living a healthy life.  Ask yourself these 5 Questions that will help you recharge your enthusiasm, goals and drive.

4. Create a daily / weekly focus  

Even when you have a goal it’s so important to have a clear focus of exactly how exactly you will take (daily) steps to reach it.  I guess you can see it as setting small goals to reach the big one.  In my experience I’ve found that having a daily and weekly focus really helps in the motivation and determination department!  For example, let’s say you want to be X amount of weight, or X % of body fat or X dress size – think about the things you can focus on to get there, like working on a specific body part in the gym, eating more protein based meals X amount of times this coming week, or ensuring you always meal prep so that when you are out of the house you always have meals / snacks with you to help you stick to your plan.  Whatever it is – create a daily / weekly focus for yourself.  This will only help in keeping you driven and disciplined.

At 4 weeks out of the contest I wrote all about this and the very interesting Stanford Marshmallow Experiment.

5.  You can always be better

I’ve spent quite some time thinking about and contemplating “Are we ever satisfied?”

Every day I wake up I’m thankful and grateful for being here and for being alive… but I know that I can always be, and do better, which I wrote all about here.

6. Meal Prep is a game changer

Nothing more, nothing less.  Check out my 5 Meal Prep Resources for more info.

7. Change your attitude – get out your comfort zone

Stop worrying about all the things that could go wrong and get yourself out your comfort zone.

Something that I keep trying to do each and every day is learning to let go.  When you try to control everything, you enjoy nothing.

To read more about this check out Why You Have to Lose Sight of the Shore.

8. Turn challenges into opportunities

I’m always one for turning negatives into positives and throughout the months I came across my fair share of challenges – both physical and mental.

At 9 weeks out I wrote about how to turn challenges (such as training in the humidity & heat, hunger cravings and dealing with seeing little to no progress in your body) into opportunities here.

9.  It’s never too late to change your body and get in the best shape of your life!

One of my favourites!

Since I was a youngster I was self conscious about my body.  Not only does this play a huge part in your life but also how you live your life – with regards to self esteem, self image and confidence.  It wasn’t until I came across a quote on Pinterest last year that I really sat up, took notice and wondered how far I could actually change my physique, even at 34, if I just put my mind to it and did it.

It’s Never Too Late To Change Your Body tells the story.

10. Hunger is one of the strongest emotions and most of the time it’s all in your head

Nutrition and the psychology of food and eating habits has become a huge passion of mine.  I love to learn not only about how nutrients fuel your body, can help it heal and how certain foods can even cause diseases, but also about our emotions, behaviours and feelings towards food.  For example, hunger.  We all feel it at some point, however I came to realise that the moments I was hungry was usually when I wasn’t doing something, or had a spare moment to think about food.  Check out 5 Tips for When you are Hungry or Think you are Hungry for more and my tips to deal with it.

11. Turn fitness and exercising  into a fun family affair

Fitness and training has had such a positive impact on our family – not only can I train with my husband, which we love to do together, but we make it a family affair by getting our ‘mini me’ involved, which he absolutely loves.  Being the active 5 year old that he is, he loves to have competitions, run races, go biking / skating and take walks together.

He also loves being involved in training sessions and in summer we spent a lot of time outdoors doing fun stuff like this.

Awesome times and building family memories.

12. You are stronger than you think – both physically and mentally!

All it takes is focus, discipline and adopting the mentality to push yourself.

I was so excited to reach a new PR (personal record) in Dead Lifts with the help of my friend, and strength coach, Will – Barbell Strength.  You can see the video here.  At 3 weeks out of my competition I wasn’t sure just how physically strong I would be but I was in the zone and up for giving it my all and was surprised, and happy, to reach a new PR.

Mentally speaking there were many many occasions where I would have either 1) given up (when I felt tired at the end of a set whilst training) 2) given in (to eating more than I needed to) or 3) just gone to bed (when I was tired rather than spend time writing this blog) BUT… I had a goal and I wanted to succeed in doing the things I set out to do and had planned that day / week.  Being mentally strong in so many situations is such an eye opener for what is possible.

13.  You can make one of the most awesome chocolate cakes ever without eggs and dairy! MEGA!!!!!

I am a total cake monster.  I LOVE cakes – cupcakes, chocolate cakes, birthday cake, whatever – that’s my weakness.  Since last year I have been searching for the best chocolate cake made without eggs and dairy.  After some searching, and experimenting, we made one which is the best I’ve ever tasted.

Click here for the simple recipe, mouth watering photos and easy how to.  Damn that cake – I would love a piece right now!

14. Cooking is fun!

Who would have thought it.  The girl who never had an interest in cooking started experimenting and making her own recipes.

Since I went a hybrid of vegan/macrobiotic and was in contest prep I needed to get creative in the kitchen – make new dishes, spice the same food up and keep meals interesting.

Along the way I have been posting quite a few recipes which you can see here.

A few of my favourites are the Simple, Clean and Sticky Banana Bread, Thai Soba Noodle Salad and the Fiery Spiced Cod.

15. Life isn’t about finding yourself, it’s about creating yourself

My husband and I have both been busy getting creative with our trainings, food, photos and YouTube videos.

I wrote more about this on my 2 Weeks Out Contest Prep post.

 16. The unexpected can happen 

I’ve met so many amazing and awesome people this past year who I’m blessed to call friends and so many things have happened that I could only have dreamed of.

For example I was speechless when this happened and am so grateful to have the support of XXL Nutrition and ICE76.

There are big plans for 2015 for which I’m really excited for.   Like my mum always said “The World is your Oyster”.

17. Listen to your coach, stick to the plan and stay focussed. 

There is no secret, no potion, no trick.

You need to listen to your coach, workout, eat clean, rest and repeat.

Thank you Jerry Koolhoven for all your support and guidance.

To conclude…

I’m so thankful for every single day of my Enercup contest prep.

I have learned more about myself than I ever thought was possible.

I’ve questioned things, found my passion (check out For the Love of Bodybuilding for more on that) and am extremely excited for my next contest – the FlexCup, which I’ll be documenting over the next 7 weeks here.

Photo credit: Jadette Photography



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From Kidney Cancer to the Enercup Contest Stage: The Tan may Fade but the Memories will Last Forever!

Lisanne Vos (getfoxfit) - Photo credit: JLS Photography

So many emotions.

Last year I set a goal – to compete in my first bodybuilding contest together with my husband (me – Bikini Fitness, Maarten – Bodybuilding -90kg).  I wanted to be as healthy as humanly possible, create a physique I was proud of, see far I could push myself and spend valuable time with my hubby doing something we both absolutely loved to do – lift weights.

I was focussed and I was excited… then a little thing called kidney cancer came along (diagnosis day was interesting!)

But this only added fuel to the fire and I was even more driven, motivated and stubborn than ever to reach my goal.

Just over a year ago I couldn’t walk after having surgery to remove my right kidney with a massive (nearly 1kg) cancerous tumour attached, who I named Lionel – if you want to see the craziness that is Lionel, click here (don’t click if you are squeamish).

I remember those first days well – needing help to get out of the hospital bed, experiencing pain that I never believed was possible and overcoming huge hurdles like walking (more like shuffling) 1 step more than the day before.  They weren’t the most glamourous of days, but I wouldn’t trade them for any other.

I’m a huge believer in being thankful for everything that happens – the good and the bad.

Having the goal I set really helped me through my diagnosis and recovery – mentally and physically.  I needed a focus to take my mind away from the dreaded C word and I needed to stay strong and stay positive to get through it all – so an athlete mentally was adopted.

As I sit here typing it’s crazy to think that I reached that goal and more.

My biggest victory was standing on the Enercup podium on front of 800 people with my battle scars and one kidney.  Being alive and getting to the stage cancer-free was already a massive accomplishment.

Throughout my prep I overcame and learned so many small and big things.  For the first time in my life I was comfortable and confident enough to wear shorts in public (may seem a small feat but it was huge for me – the person who always hated their legs and glutes).  I learned about nutrition, weight training, fitness and the body/mind connection – all of which I have a passion and hunger for to become as knowledgable as I can.

I learned about, and experienced, self control and discipline.  I developed a huge passion for psychology and am fascinated about why we do things, our behaviours and emotions.

This goal, this prep and this sport has changed my life.

It’s crazy to think that the goal I set all those months ago has come to light.  Like I said in the title – the tan may fade but the memories of last weekend’s competition will last a lifetime.   A day my husband and I will never forget, and for which we are both extremely grateful to have come home with 2 prizes.  I couldn’t be more proud of Maarten who placed 4th in his class.  He rocked his performance and I can’t wait to see his progress for his next contest (Ironman) in December.

As for me.  Words can never express just how speechless and humbled I am at receiving the “Women’s Overall People’s Choice Award”.  A trophy which means so very very much to me.  A true honour.

Being part of the Enercup was just awesome.  Not only did I get to spend the day with my Team JK family, but I finally met quite a few “online friends” in person and made new friends.  Maarten and I both enjoyed every single second and minute of it.

Not to sound like a Ms Universe speech but the Enercup’s magical-ness would not have been possible without quite a few people.

From the bottom of my heart I thank my parents, my husband, my son and all my family and friends for their support throughout last year and towards this contest.  Your support has meant the world to me!

My Coach Jerry Koolhoven for all his guidance, advice, trainings sessions and support.  Jerry you rock, full stop.  I set out with a goal and we made this happen together, I will forever be thankful.

My posing coach, and wonderful friend, Sasha van Dijk for all her support throughout this year.  Your teachings, words, wisdom and help has meant more than you could ever imagine.

Angela ColorFame for making me feel like a princess on the day itself.  If you need a brilliant and talented MUA, look no further!

Viola Aloema for creating my dream bikini.  Darling, you hand made a very special piece, which I will always treasure.

My Team JK mates and Fitness Boulevard extended family.  So proud and grateful to know you guys and call you friends.  Thank you all for your support this year. You are all bloody amazing!

This year has been an amazing one and each and every person who I’ve come into contact with (on and off-line) have a special place in my heart.  All I can say is Thank You.

Now onto the task of collecting and collating photos from the Enercup, which  I will upload to album shortly on my Facebook page.

This is just the beginning and I’m excited to work towards the next goals

Bodybuilder 4 life.

I’m grateful to have found it.

Flexcup here we come!!!


Lisanne Vos (getfoxfit) Photo credit: JLS Photography

Lisanne Vos (getfoxfit) Photo credit: JLS PhotographyLisanne Vos (getfoxfit) Photo credit: JLS Photography

Photo credit: JLS Photography

Don’t forget to follow us on Instagram!

Other blog posts you may like are:

What are you training for?  Essentially, Life!

Working out is a reward, not a punishment

Getting fit after cancer 


1 Week Out (Bikini Competition Prep) 3 Big Learnings and Peak Week…

Team JK athletes (Enercup 2014) feat Lisanne & Maarten Vos (@getfoxfit) Team JK athletes (Enercup 2014) feat Lisanne & Maarten Vos (@getfoxfit) Team JK athletes (Enercup 2014)

Above are a few shots from today at the Team JK head quarters Fitness Boulevard with our team mates who are all competing in the Enercup this time next week.  All happy in our new team hoodies.

Well… I can’t quite believe it myself but in just 7 days we will be on the stage!

All those months of hard work, focus, dedication and discipline that all of the athletes have put in will come to light.

One word – exciting!

Current mood: Feeling like a kid counting down the days til Christmas whilst preparing for this like I would a wedding.  It’s a big day for us both, as well as all the other 150 competing athletes.  Number 1 goal – to take in and enjoy every single minute.

I can imagine that the next days will be a sort of ‘right of passage’ – going from contest prep through Peak Week to the competition.

During this last week there have been 3 main thoughts and learnings, that I’ll share with you:

1) Do it for YOU

Yes, you are on stage and you are ‘competing’ but essentially I undertook this goal and lifestyle change for me.  This time last year I was just getting back on my feet after kidney cancer surgery.

Coincidentally, or not, the day I created this website and entered back into the gym after surgery was exactly 1 year ago to the Enercup date (5 October).

On that day, last year, I walked into the gym with a clear goal – to push my limits, challenge myself, create a body I was proud of and most importantly be the healthiest version of myself.

A quote that really had an impact on me last year was

“It is never too late to get the body you have always wanted”

And this was exactly what inspired me, at 34, to do just that.  There were so many parts that I was insecure with (mentally and physically) so setting a goal of entering a Bikini Fitness Competition was exactly what I needed to keep me focused and motivated.

I have had many many learnings along the way – a sort of self discovery.  Have had some hard days, some days when you question yourself and had many days which have been just pure awesomeness in 24 hours.  I’ve met amazing, wonderful and inspiring people who I now call friends, and who have become family.

Honestly, I have loved every single freaking minute of this prep (the good and the bad).  So, yes you are up on that stage “in competition” against others, but truly I am only in competition with myself.

This being my first contest will reveal a whole load of things that I can work on for the next competition, and in general.

Physically there will be things I can improve on, and mentally there will be new obstacles, challenges and opportunities to become a better person all round.

2) Try doing things differently and slow down!

Being a creature of habit I have quite a few big and small routines that I adhere to every day… however this week I mixed things up a bit.

I’ve finally taken my TIME with things instead of rushing through the day to get everything done on my ‘to do’ list.  Life is about enjoying every moment (see No 3) so why not take the time and pride in what you are doing – no matter if it is making dinner, working, doing the dishes, taking a photo, playing with your kids, exercises or doing supermarket shopping.  Be mindful.

Also – why not try and do things differently – take a different route to the gym, try different foods, try new ways of training, ask yourself these questions to recharge your goals, try doing something else in the evening than what you usually do, go somewhere new with your kids, explore, undertake an ‘adventure’ of some sort.

Don’t get stuck.  Shake things up.  You might just be very surprised at the result.  I have been a lot calmer and unstressed than other points in my life because of this week – and that’s all due to changing things up and slowing down.

Even think about and be mindful to take the time and breath properly.  Did you know that many people (including myself) stop breathing correctly when they are writing an email? So take your time and be aware of what you are doing and what’s happening around you.


As said above – enjoy your life.  Enjoy your day.  Enjoy your food.  Enjoying hanging out with your friends and family.  Enjoy time by yourself.  Just enjoy everything.

One thing that is certain is that I want to enjoy every single second of the Enercup next Sunday.

I want to enjoy getting ready, being backstage, being around people who have gone through contest prep and who share the same interests and passions.

The week ahead

I’m really looking forward to the next 6 days leading up to the contest.  I’ve put in the hours, I’ve scrutinised every meal. I’ve woken up with a plan and gone to bed with either A) learnings or B) the most awesome feeling of accomplishing what I set out to do.

It’s now time to carb load (YAY!!!), have fun with light training sessions and get my girly on with a little pruning, prepping and pampering…

Be sure to follow the in’s and out’s of next week, as well as all backstage antics, at the competition via Instagram and Facebook.

See you on the other side!


2 Weeks Out (Bikini Competition Prep) Growth and Creating Yourself

Lisanne Vos (@getoxfit) and Nieske (@sniezel6)

Mood status of this whole week:  “I’m excited about Everything.”

Every single day and every single hour this week has been filled with excitement, ideas and creating something.

Time has just flown by.

One quote that has been on my mind a lot, on this Quickest Week Ever, is:

Life isn’t about finding yourself, it’s about creating yourself


Since I can remember I was always concerned with ‘finding my purpose’ and trying to ‘figure it out’, however over the course of this year I can sincerely say that life is, like the quote says, about creating yourself.  Essentially – growth.

Finding the things that make you tick, that make you happy, that ignite passion within you, that make you smile, that make you want to get up in the morning.  Those things you would do when you are given a free day off.  It’s also about trying new things, broadening  your horizons, daring to do things, stepping out your comfort zone, gaining knowledge on things that interest you, using the gift, called learning, and more…

This whole contest prep has essentially been about creation and along the way I can say I have definitely found out one or two things about myself, which gives me a good feeling that there are far more adventures on the way.  Growth.

Maarten and I have had many brainstorming moments this week, it’s crazy.  One thing that we’ve spoken about, and wanted to do for quite some time, has been to create a YouTube channel.  So instead of just talking about it, we finally took action and are filming, producing, editing and uploading videos, starting with our Enercup Contest Prep Series (check out the latest one here).  We are updating our channel every week, but I have a feeling that there will be many more videos to come in the not so distant future :)

As well as videos we also had a photoshoot with fellow Team JK team mate and IFBB Bikini Athlete Nieske yesterday.  The pic above is a quick snap we took in between shots in our made to measure, one of a kind, gorgeous Fashion Swimwear ByViola.  Cannot wait to show you the final images!!!

As of today, just 13 days left.  After all the hard work these past few months there is an extra incentive and drive to stay focused.  Every day counts, and yes I am counting every day.

We are putting the final touches on our latest video, so please don’t forget to subscribe to our YouTube for video updates!

Right, now I’m off to tick off my Bikini Bag Checklist – and get things packed & ready to go.

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Newest video: 4 Weeks Out Contest Prep for the Enercup 2014

Our progress photos are being shared… now it’s time for some more film action.

Here is a short video of Maarten and I at 4 weeks out of the Enercup 2014 showing some of our trainings from last week.

Featuring our Coach and Trainer Jerry Koolhoven Nbbf Bondscoach, Strength Coach Barbell StrengthIce76 Ice Cream and Team JK

18 days and counting!



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3 weeks out (Bikini Competition Prep) You Are Stronger Than You Think

3 weeks out (Bikini Competition Prep) You are stronger than you think ( #bikinicompetitor

This weeks contest prep update is brought to you by the word “Strength”.

Physically and mentally.

The countdown has pretty much turned into days rather than weeks, and as the contest is getting closer and closer now is the time to really focus and push it.

In the gym and especially the other 23 hours out of the gym.

Physically speaking

I like to keep things interesting so one thing I did this week was focus on strength (physically) and instead of do my ‘normal’ Back Day, I opted for Dead Lifts and enlisted the expertise and help from our friend Will, Barbell Strength, who is a Strength Coach.

I have dead lifted many times, but they are one of the most technical moves and exercises to perform, so having his guidance and watchful eye was great.  At this point in contest prep, it’s not the time to pull a PR (Personal Record) however, I know that I tend to err to the side of caution rather than see what is possible, so knew that I could actually get to heaviest weight I could lift at this point in time.

We took it slowly – warmed up and built up to my max weight and I was pretty pleased with having reached a new PR (75kg), and know without a doubt that I can work on this and up my weight sooner than I think (especially in the “off season” where I have more carbs to fuel my workouts).

This whole experience did make me realise that I can push myself further and am stronger than I think.  So Off Season – I have some goals for you!

Mentally speaking

There have been days in the past where I wanted to eat an extra ‘something’.  I would usually back this up and say “Well it’s leg day so I could use the fuel anyway” or “If I eat this I will do 30 mins extra cardio tomorrow”, etc. etc.

There is always a way to tell yourself that you are making, or have made, the right decision.  However, something that I really believe in is that you cannot out train a bad diet.  So this past week I have stuck to the plan 100%.

Years ago, even last year actually, I would have felt very differently to how I do now about food.  There are so many emotions tied with food and the psychology of it all is extremely interesting.

Why do we make the food choices that we do?  Why do we feel the need to reward ourselves with food?  Why do we (think) we are hungry when we are a little bored or have time on our hands?  Why can we not just stick to eating the recommended amount rather than over eat?  Why do we have specific food or eating habits and rituals? etc.

During starting contest prep I have gone through it all and am amazed at just how much you can change your habits, behaviours and emotions when it comes to food.

You may be strong physically, or continually work on being stronger, but really the hard work is mental strength, at least that is what I have found during this prep.  A wonderful journey.