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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Friday Five: Top 5 Food Tips to Help you Reach your Heath Goals and Create the Body of your Dreams

Top 5 Food Tips (www.getfoxfit.com)

 

STRENGTH –

Anyone can workout for an hour, but to control what goes on your plate the other 23 hours… that’s the hard work!

 

Ain’t that the truth.

You can sculpt, build, lift, push, pull and sweat as much as you can through exercise, but without the right food (and portion sizes) to fuel your body it won’t change as much as you want.  It’s not just about being strong in the gym but OUT of the gym, in the other 23 hours.

Last year I intensively worked out and ate very healthily however my body made the most dramatic changes when I modified what I ate, how I ate and my portion sizes.  Yes, I was eating healthy food but just way too much and being the carb monster that I was, the percentage of macronutrients that I ate was WAY off.

Once I set my goal the biggest thing I needed to do was change my habits and emotions towards food as well as eat smaller portions, different % of fats, carbs and protein, eat more often (every 2-3 hours) and, like I said before, stick to the plan.  No ifs or buts.

Food really is a science, that’s what makes it so interesting.

Abs really are made in the kitchen!

On that note, here are my Top 5 Food Tips 

1. Portion Control

I cannot stress this one enough!

We all built individually and need different amounts of calories and % of macronutrients (carbs, fats and proteins) depending on your goal(s), so what may work for your friend / sister / neighbour / training buddy may not work for you.  In my case, I was eating the same (if not bigger) portions than Maarten, my husband, who weighs nearly twice my weight!  No wonder I didn’t see any changes for all of those months.

You can check out some example of portion control on my Pinterest board here.

2. The best exercise you can do is walk away from the kitchen and fridge with a glass of water! 

Last year you could find me hovering around the kitchen, usually at times when I wasn’t so busy and had time to think about food.  I would go in there and nibble on a handful of nuts, or have a few sneaky crackers here and there.  Dates filled with walnuts were a huge favourite of mine – so I would have a handful of those too a few times through the day.

I thought I was being healthy BUT I wasn’t paying any attention to the calories or nutrition of the food I was eating.  Yes, dates and walnuts are healthy but they are packed with fats (even though they are good fats) and sugar (even though they are natural sugars), so are high in calories and carbs too.

Even though I was eating healthy options I was consuming far more calories than my body needed.

So next time you find yourself in the kitchen, looking for munchies – get yourself a big glass of water instead!  More often than not we are either “bored” or dehydrated when we think we’re hungry.

3. Be mindful what and when you eat

I have learned to say no.  Believe me, this was a massive thing for me.  I would always eat what, when and where I wanted.

I absolutely love food, especially cakes and would never ever turn down the offer of one.  Birthday parties, work gatherings, dinners out etc. were always exciting times when I would eat any of the things on offer.

However I had to make a conscious decision to really see and take on board all that I was eating – it’s an interesting thing to do – as, like I said, there were those moments alone in the kitchen with the sneaky handful of snacks that I wouldn’t consider as extra calories or even think about… but they all mount up.

So, think before you eat.  Make smart choices.   And learn to say “No”.

4. Keep a ‘food diary’ for a week

Something that made a huge impact was keeping a “Food Diary / Schedule”.

I really wanted to see what, how much and when I was eating so I started using the “Notes” function on my iPhone and ‘writing down’ what, when and how much I was eating.

What an eye opener!

Again – yes all healthy things, but WAY too much – especially in the evening.  I had formed habits, like eating peanut butter on toast with a tea at 20:30 when I would watch The Big Bang Theory.  That was my ritual.  And these were very unnecessary nutrients and calories that my body didn’t need, since I had already ate enough carbs and fats through the day.

So I had to change my habit and make a conscious effort to replace this ritual with something else… which has now become a salad and green tea.

Writing things down and seeing what I was eating was really interesting.  Give it a go!

5. Be accountable to someone other than yourself 

Another biggie!  Sometimes being accountable to yourself is just not enough.  “No one will know if I have that biscuit / croissant / McDonalds etc.”  You, of course, but sometimes the pleasure outweighs the guilt, so you eat it anyway.

However, having another person to be accountable to (and not wanting to let down) can really help you focus, stick to the plan and help in the motivation department.  For me this person was my coach Jerry Koolhoven.

So share your goal with someone (your partner, a friend, a colleague whoever) and go for it!

Another blog post you may find interesting and like to read is:

Hungry, or think you are hungry?  

 


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Proud to be an XXL Nutrition Athlete

Lisanne Vos - XXL Nutrition Athlete I’m excited, privileged and honoured to announce that I’m an XXL Nutrition sponsored athlete.

Having their support means so much to me and I’m excited to be part of the XXL team, which includes great athletes such as Jeffrey Suijkerbuijk, Evelien Nellen – van Pelt and Robin Brantz to name a few.

The XXL brand has become a household name for many athletes and the XXL Nutrition supplement store is growing each and every day with an awesome product range to meet various sporting needs.

Being the “health nut” I am there are quite a few items I’m extremely excited about such as the Green Protein (coming soon) and the XXL Super Food – RAW food line, including Maca Powder, Spirulina Powder and Acai Berry Powder.

Proud and happy to be part of the XXL team. You can follow my XXL athlete blog over on the XXL Forum.

Check out and follow XXL online:

Website

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Why you have to lose sight of the shore…

Bikini Competitor Lisanne Vos (www.getfoxfit.com)

“You can never cross the ocean unless you have the courage to lose sight of the shore” – Christopher Columbus

 

Coming from a person who would always take the least riskiest approach, these are such awesome and powerful words.

This quote really helps you to re-think not only where you are currently at and what you want, but how you have to leave your ‘safe zone’ to reach your goal.

Please don’t waste your energy on worrying

If you want something in life you need to ‘un-worry’ yourself about the things that may go wrong; the doubts, the risks, what could, or may/may not happen… those emotions and thoughts serve no purpose.  As a born worrier I know what it’s like to over think things and worry about ALLLLLL the things that could happen – it’s wasted negative energy.  And that precious energy can be far better spent on positive thoughts, ambitious thinking and actionable doing.

Why you need to lose sight of the shore

Over this past year I have had many learnings, the biggest being that in order to progress in life you have to let go of the safe and the familiar.  You need to take that first step and you need to get out your comfort zone.  If you want to move forward with your life you need to make a choice, make a plan and take steps that may seem scary at first but will bring you closer to what you want.

No matter what it is – a new career move, a new friendship, a new hobby, a new lifestyle, a new family tradition, a new place to call home, a new study, a new way of eating, a new venture… whatever.

You have one life so, seize the day and do what makes you happy.

What’s the worst that can happen?  It doesn’t work out?!  So what!  You tried and that’s more than if you were to just sit there and wonder ‘what could have been’ whilst worrying unnecessarily about all the stuff that may/may not happen.

In order to get to where you want to be you need to leave the shore.

Just Do It

To those who keep thinking about changes they want to make in their lives: stop thinking – start doing.

Start planning and start taking small baby steps each and every day to inch yourself further to your dream / ambition / goal / idea.

Use your internal compass to guide you, start drawing your ‘map’ and set sail.

And please please enjoy the journey – the hours, weeks, months it may take you.

The joy and the pleasure and the hard work and the sweat and the tears and the frustrations and the moments when you want to throw in the towel – those are the moments that make you, build personal progress and growth.  Good character building stuff, as my mum would say.

You will look back and cherish both the good and challenging memories so dearly – they make reaching your goal all that more worth while.

Your journey and your voyage is your legacy, don’t forget that!

So, un-hook your anchor, set off on your exciting voyage and spread those sails!  New, and magical, lands are waiting for you…

What would you lose sight of the shore for?

Special thanks to Dave Vartan for my beautiful leg piece – a total work of art, which is a constant reminder to set sail and embark on new journeys.