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: 5 Simple Health Tips

5 Simple Health Tips (www.getfoxfit)

Happy Friday!  With the weekend just around the corner it’s inspiration and motivation time.  On today’s menu – 5 simple ways to get, and remain, healthy.

We are talking about food, fitness, focus, selfies and that all important rest.  So let’s get to it…

1. Clean up your diet

  • Get rid of refined carbs (in the form of sugar, white pasta, white bread, cakes, biscuits, muffins etc.)
  • Eat more vegetables (especially green leafy veg like spinach, kale, lettuce and paprika, tomatoes, broccoli, asparagus etc.)
  • Eat lean sources of protein (white fish, turkey, lean beef, egg whites, chicken)
  • Eliminate processed foods (frozen dinners, microwave meals, pre-packaged goods)
  • Snack on clean foods
  • Always start your day off with a good nutritious breakfast that will kick start your metabolism and give you energy (for example oatmeal)
  • Cleanse your body and system by drinking warm lemon water first thing in the morning
  • Eat small portions every 2-3 hours
  • Ditch the fizzy drinks
  • Drink filtered water (and loads of it)
  • Interested in how you can eat cleaner?  How to Start Eating Clean – Tips and Essentials
  • Click here for easy and simple clean eating swaps

2. Move your body

  • 4-5 times a week (45 mins -1 hour)
  • Find a sport / activity that you like and is fun for you (for example try biking, weight training, fitness classes, yoga, dance, running…)
  • Keep challenging yourself – lift heavier weights, run that extra mile, score than extra goal
  • Do you have an office job?  Ensure that you get up from your desk and move around every 20 mins… why not use that time to get yourself more water :)
  • Increase success by setting solid goals.  How do I do that? Click here
  • Looking for more fitness tips?  Click here

3. Take photos

  • Every month
  • Taking photos is one of the best ways to track your progress (and will keep you motivated when you see the changes)
  • Too often we do not see the small changes and a photo can show you progress that you do not see yourself

4. Stay focussed

  • Surround yourself with likeminded people who are into health and fitness, share your journey and passion
  • There will be days when your motivation may be low and these are the times you can really help and support each other
  • Create vision boards on Pinterest
  • Read others’ health and fitness journey’s online
  • Re-charge your fitness goals

5. Rest and relax

  • Try and get a minimum of 8 hours of sleep per night (when you are sleeping your body repairs itself, grows, changes and restores itself)
  • Ensure you take breaks throughout the day – no matter how busy you are
  • Manage stress and busy-ness by meditating.  Not sure how? Check out – Meditation Techniques for Beginners: 5 Easy Tips
  • Tried meditation and still can’t manage it?  Here are 5 tricks to try

Do you have any tips you would add to the list? Feel free to leave them in the comments below :)

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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: 5 FAQ’s (Frequently Asked Questions)…

5 Frequently Asked Questions (getfoxfit)

1. Do you live in the gym? 

The biggest misconception, but one that I fully understand as most of my social media updates and photos (via Instagram, facebook and twitter) are gym related, so I can imagine it looks like I live there haha.

The reality is: I am in the gym for 45 mins – 1.5 hours max, and I train 4-5 times a week.

 

2. You must not eat that much? What do you eat?  

I’m a big eater let me tell you, but what I’ve learned is portion control.  Last year I ate healthily BUT just too much of everything.  I ate the same as my 98kg bodybuilding husband, sometimes more than him in all honesty.

Since last August I chose to follow a hybrid of a vegan and macrobiotic diet – no eggs, no diary, no meat.  I eat clean and make everything from scratch.

If you are interested in eating clean, check out: How to Start Eating Clean – Tips and Essentials.  And 5 Clean Eating Swaps you can easily make.

A bodybuilder who doesn’t eat meat, eggs or dairy may seem quite funny when you consider an average bodybuilding diet.  So what does this No Meat Athlete eat exactly?

  • Protein: White fish (cod, haddock, whiting, tilapia, pangasius) and Hemp Protein powder, like GOOD and TerraSana (after trainings).  I also get some protein through vegetables
  • Carbs: Gluten free oatmeal, sweet potato, rye bread and rice crackers
  • Fats:  Nut butter, flax seeds, cashews, almonds and walnuts
  • Veggies: LOADS but my fav’s are: asparagus, courgette, broccoli, spinach, kale, red peppers, plum tomatoes and celery

 

3. How do you deal with cravings or hunger?

Check out my 5 tips here.

 

4. How do you stay so motivated and driven? 

My biggest motivator was, and still is, cancer.  I was ‘kind of’ (rather semi) motivated before but not to the point that I have become after hearing about the Big C.

I nearly lost my life so want to make damn sure that I am the healthiest version of myself and be around for a long long time.

Cancer left me with one kidney, so I need to make sure I keep it as healthy as can be (meaning more water, less salt, watching specific proteins etc.)  I wrote more about this here: What are you training for?  LIFE!

So basically I use this ‘health challenge’  as an opportunity to fuel my food choices and trainings.

 

5. What are your top tips to get and remain fit and healthy?

  • Be consistent.  Big changes will not happen over night, but with every choice you make (fitness and food wise) you are constantly bringing about changes.  Slow and low is the way to go!  Keep the faith and keep going
  • Adopt an athletic mentality – whatever your goal is think and train like an athlete
  • Lift heavy and challenge yourself.  You are MUCH stronger (mentally and physically) that you think.  Don’t be afraid to lift heavy ladies!
  • Find a way to incorporate health and fitness into your lifestyle.  You want it to be sustainable for the long term, indefinite actually… not just a “diet” or fitness schedule you follow for a few weeks
  • Create short and long term goals.  Check out: 5 Steps to Create a Solid Health & Fitness Goal
  • Need more fitness tips?  Check out: Top 5 Fitness Tips
  • For more nutrition tips, click here

 

6. (BONUS) What did you do exactly to change your lifestyle?

In a nutshell:

  • I changed my eating habits and attitudes to food
  • I made a decision to make fitness, healthy eating and working out / exercising part of my daily habit
  • I made goals (short and long term)
  • I kept (and keep) it interesting by reading more, learning more, seeing what others are doing (through Instagram etc.), I try out new ways of exercising and make healthy living a main part of our family life

Ain’t nothing to it but to do it!


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Exercise and fitness at home

Lisanne Vos (getfoxfit)

After being out of the game for 4 weeks due to pneumonia.  Being out of the gym has been weird but I knew in order to build strength and recover properly would take Relaxing, with a capital R.  So that’s just what I did and blogged about it here.

Today was the first day I put on my fitness gear and attempted to get back on track.  If we are going to compete next year then it’s time to make stuff happen.  In the words of Nike – Just Do It.  Since I put myself into the “Chill Zone” and didn’t allow myself to Do It for the last month I felt today was time to test the water.

I felt proud to have managed some short sprints in the winter sun and start my mission of Project Yoga and Fitness at Home.  Over the past months I have been building a Fitness at home Pinterest board loaded with yoga poses and various other exercises that you can do at home or if you are traveling.

I was aware that I was just adding to that board but not doing any of it, however today marks the first day of actually doing some of those pins, practicing yoga and taking advantage of exercises you can do anywhere.   In the words of Mr Fox – Life is an Exercise.

It is never too late to start, it just takes that first step ;)


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Working out is a reward not a punishment

Change your Attitude > Change your Life! (www.getfoxfit.com)

Years ago I viewed working out and taking part in any sport as punishment.  I had friends who were into sports and going to the gym but I just didn’t understand their enthusiasm or passion.  Yes, I wanted to be fit, healthy and tone up BUT I didn’t want to put any effort in (#lazy).  If there was a magic pill, then I would have taken that without a second thought, but as we know there isn’t a magic pill – there is only YOU and hard work.

You can employ a personal trainer and go to a nutritionist but you are the one who decides how much you sport, how hard you push yourself (or give up), the food you eat and drinks you consume.

Coming back to the title of this post (Working Out is a Reward not a Punishment) it really spoke to me as there are others out there who do not have the luxury of being able to work out or sport.  I know only too well that unexpected things crop up on you, which can be life changing or leave you unable to do any strenuous physical exercise.  I had my health and then had it taken away from me.   I couldn’t sport for a few months and that in itself was difficult, so I cannot even fathom how it must feel to have the decision taken away from you.  Luckily medical advances and a talented surgeon were able to give me back a ‘clean’ body, for which I want to maintain as best as I can.  So I definitely see and view being able to exercise as a gift.  It is something I do not take for granted and am thankful for every day.

I don’t know about you, but I certainly want to be active when I’m able and “run while I can”.

If you are not happy with your condition, parts of your body, or just want to be fitter and healthier, in the words of Nike “Just Do It”!  This may mean changing your attitude (as I did) to sport, working out and food.  Don’t see the gym or sporting as punishment, see it as a place where you can create yourself, reach your goals and build strength both physically and mentally.  And remember it is never too late to create the body you want.

No matter what your circumstances YOU are always stronger than you think.  Athletes know what’s up and understand that success and winning is all in the mind.  Yes you have to physically work your body and muscles BUT it all starts in your head – your attitude, the way you view the gym, running, playing squash, biking or taking up a new sport, the way you strive for greatness, the way you decide whether you want to give up when you are tired or push harder to get the results you want.  Your body won’t go where you mind doesn’t push it.

A sentence that I keep in the back of my head is ‘Your mind gives up before your body’.  Totally true.  I can vouch for this as those times, years ago, when I went to the gym and put very little effort in just seem such a waste of time.  It was a shame that I spent valuable time and money on something that I didn’t put my heart and soul into.  With little effort you will see little results.  Post surgery I made a deal with myself that I would push harder and do my best when I hit the gym.  Yes I still need to take it easy after the operation but my mentality has changed and I am driven to put in hard work for the results I want to see and I am extremely grateful to have the opportunity to exercise and work out.  It truly is a gift.

Change Your Attitude > Change Your Life!