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 :)



Friday Five: 5 Steps to Create a Solid Health & Fitness Goal

5 steps to create a solid health and fitness goal (via getfoxfit)

Goals, and in turn, plans.  A necessity if you want to achieve anything in life.

We can all have wishes, ideas or a vision of what we would like – to lose a few pounds, be a different dress size, have bigger biceps, eat less sugar or processed foods, have a six pack, provide healthy breakfasts, lunches and dinners for yourself and your family, be able to walk up a flight of stairs without being out of breath, squat more than your body weight, do a pull up (or do 10 pull ups), be more active with your kids, be more confident etc.

BUT without a clear, well defined, goal those things are just ‘wants’ and wishes.  So, what can we do?  How can we create a concrete plan that will enable me to reach my goal?

Let’s go back to school days – do you remember those S.M.A.R.T. goals the teachers were on about?  To be honest I only ever used them in the business and management exams where they were needed.  I never actually used them in real life ‘personal’ situations until recently.

So how do we make a rock solid goal and plan?  I will go through it very simply below and provide examples for you…

Get your pen and paper ready!

1. Specific

Question: Who?  What?  Why?  Where?  When?

The more focus you have, the more powerful the goal is.  AND the better the plan you can make towards reaching it.

So instead of having the goal “Get healthy and fit” make it as specific as possible, for example:

“Join a gym in my neighborhood, train 3 days a week after work and drop 1 dress size within 3 months”

“Eat cleaner and lose 2 kilos in 4 weeks by making 5 dinners a week from scratch”

“Find a running partner locally to train with 3 nights to prepare (and compete in) the half marathon that takes place in 6 months time”

So identify who is involved, what you want to accomplish, the location, a time frame, requirements and the purpose / benefits of reaching your goal.

Like I said, More Focus > More Power.

2. Measurable

We are talking numbers here.  Think about how much / how many and how you will know when you have achieved your goal.

Set target dates.  For example:

“Lose x amount of pounds in x weeks”

“Squat x kg in x training sessions”

“Win x tennis matches in x amount of time”

“Eat x healthy meals every x days”

“Do x amount of pull ups in x amount of time”

3. Attainable

Dream big but create timelines.

You can achieve anything you want, but you need to establish a timeframe and plan for each step of the way.  By making a timeline of what you want to achieve by when, goals will become more attainable.  You can then take small steps in the right direction and do something every single day that will ensure you reach your goal.  Let’s not forget, dreams don’t work unless you do!

4. Realistic

Write down the results that can be realistically achieved given the resources available to you.

Aim as high as you like… even if it may seem impossible, but ask yourself – “Do I have the resources and time to reach this goal?”

For example, since last year my goal has been the following:

“In 14 months I will be alive, healthy and in the best shape of my life to stand on stage and compete in an IFBB Bikini Competition (October 2014).”

This was my goal since I was diagnosed with cancer.  I wanted to prove to myself that anything is possible if you put your mind to it… plus I wanted to create the best physique I had ever had in my life, no matter of my age or what I had been through.  The quote, “It’s never too late to be in the best shape of your life” made a huge impact on me.

My goal was pretty high, something I never would have imaged, but I had enough time to reach the goal even though I knew there would be a lot to overcome to reach it.

Physically speaking I had to recover from having a 1kg cancerous tumor and kidney being taken out of my body, I had to adjust to having one kidney, I had to go from not being able to walk after surgery to regaining the strength and energy that was necessary to get fit, healthy and back into the gym to train.

I had to adapt mentally – by nature I am a shy introvert (too sensitive and too much thinking), so I would need to get over ‘stage fright’ and gain the confidence to not only stand in a bikini on front of thousands of people, but also get out of my comfort zone and share my journey and progress online.

Yes, there are challenges to overcome BUT realistically speaking this goal is attainable through hard work and by taking small steps every day to inch me closer to my goal.

I would go so far in saying that the bigger the goal the more passion, love and determination you have!  So bear that in mind when you are creating your goal – aim high!

5. Timely

Specify when the result will be achieved.

What is the specific timeframe?

A deadline time will create urgency.  If you don’t have a set time or any urgency then your focus and momentum may slip away.

So, if you want to lose 12 lbs, when do you want to lose it by?

If you want to squat 100kg, when do you want to squat it by?

Anchor your goal with a date.


Recap and goal checklist

Now that you have a clear idea of how you can make a concrete goal, let’s just double check you have all of the elements needed to make it rock solid.  So read your goal again and ask yourself, is it….

1. Specific?

2. Measurable?

3. Attainable?

4. Realistic?

5. Timely?

Now, go and take those steps each and every day to reach it!!!  #GameOn

I would love to hear what your goals and plans are!  Please feel free to share them in the comments below!


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)


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…

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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! (

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!