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

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


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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:

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Friday Five: 5 weeks out video

Good morning and hello you awesome people!  Happy Friday!

Something a little different for today’s “Friday Five” – a short video that Maarten made of last week’s contest prep.

This was us at 5 weeks out of the Enercup.

The video includes quite a few of our training sessions in various gyms that we trained at last week.

The ending is pretty much my fav part – he taped this without me knowing and looking back on it just sums up the whole vibe of after training cardio sessions… sweating it out, catching up with social media and burning that fat.

Ain’t nothing to it but to do it.


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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.


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Friday Five: My Top 5 Fitness Tips

Need some tips to get fit and focused?

Well, let’s cut to the chase and get to it.  Below are my current top tips:

1. Put on your sports clothes / gym gear

If you are ‘in doubt’ of wanting to exercise / get to the gym / go for a run etc. go and put your fitness gear on.  This has always helped me on so many occasions because it feels like my decision has already been made for me, as A) I feel weird sitting on the couch or behind my screen in work out clothes if I haven’t worked out or exercised in any form and B) I’m too lazy to get changed into something else, so I may as well go and train before the day is over and it’s time to get into ‘house pants’.

So whatever it is you that are planning on doing – a brisk walk, a bike ride, a session at the gym, picking up weights in the house, go and get your leggings / sweat pants, top and trainers on and get to it.

2. Get friends and family involved

Make a date with a friend to go for a run, or a walk or a weight training session at the gym.  Get your kids involved by getting the a yoga mat out and teaching them yoga moves, or some of your fav exercises.  Kids love to do what mom and dad are doing, they love being active and they love participating in competitions – so make it fun.

Having a partner – an ‘accountabila-buddy’ – helps you to stick to the plan, as you can’t just not show up to a date you made, and no one really likes to cancel (hello guilt).  Having a fitness buddy also helps you mentally; to support you, shout at you, push you further and provide some friendly competition.

3. Get outside

Remember when you were a kid, “Mum / dad, can I go and play outside?”  Well, let’s bring that back.  Step away from, or put down, your screen.  Go offline for a while and get outside and play!

It’s summer so take advantage of the days being warmer and brighter and the lighter evenings.  Instead of watching TV, or scrolling through facebook in the evening, get your trainers on.  Clear your head and get inspired.  The outdoors – be it the park, in the hills, through the forrest, city streets, urban playgrounds or through the skyscrapers downtown – beauty and awesomeness are all around and they can generate new ideas, new attitudes and clarity.  So go and get on your bike, talk a walk, do some sprints, find stairs to use as your outdoor StairMaster, run, jog, rollerblade, go to the park and ‘monkey around’ like you did all those years ago as a kid.  Go by yourself, go with your partner, go with your kids, go with friends.  Just get outside!

4.  Take a selfie

I kid you not.  THE best way to track progress.  Yes, you have numbers in the way of the scale, body fat measurements, the numbers on the measuring tape etc. but changes can be so small and incremental that you don’t see them yourself.  This is where photos come in.  Take a photo today, then 1 month from now and then each month after that – it’s a brilliant way to see the changes, even if you don’t or if the scale / measurements tell you otherwise.  Another awesome effect of this is that you will be motivated to go further and work harder.  And you will feel achievement in how far you have come from that first photo.

4. Just Do It

I wish I came up with this slogan myself.  I use this term so often through the day – with fitness and in many other elements of my life.  Seriously, what is stopping you.  Just Do It.  Especially in those times when you don’t feel like it.  Too tired, can’t be bothered, don’t want to get to the gym in the rain, just want to veg behind a screen… well, those are the exact times that you need to Just Do It.  Not only will you be benefitting your health and changing your body, but you will have a sense of accomplishment – that feeling after a great workout or run or bike ride… that’s what I am talking about and you will feel so proud that you took the decision to just do it.  Pretty awesome moments in life if you ask me.

As an added bonus, you won’t just be creating physical changes (building strength, burning fat, getting your heart and organs working, pumping blood and oxygen around your body) but it’s good for your mind.  Exercise can be total therapy:  in the morning to clear your head and focus on the day, or in the middle, or at the end, of a stressful day to chill you out and maximise creativity and problem solving .  You never know what genius idea(s) may come to you!  So Just Do It.

Top 5 fitness tips (by Lisanne Vos - getfoxfit)