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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Friday Five: How to Recharge your Health & Fitness Goals (by Asking Yourself these 5 Questions)

How to recharge your health and fitness goals (go to: www.getfoxfit)

Every so often it’s very beneficial to reinvigorate what you are doing by taking a step back to look at your progress and assess how far you still need to go to achieve your goal(s).

So following on from the SMART goals blog post we are going to ask 5 questions that will recharge your health & fitness goals and help you successfully attain your objective.

 

1. Are you still excited about your chosen fitness path?

Be it running, training at the gym, tennis, CrossFit, powerlifting, football, swimming etc.  Are you still looking forward to spending time doing that?

If yes – awesome!  Let’s take it a step further by asking yourself if you can push yourself more than you have this week?

Can you do your last run in a faster time?  Can you lift 10kg more?  Can you try and score one more goal?  Can you perfect your dive to achieve a faster length time?

In 3 words – Yes You Can!

This is something that I have been learning over the past months – in order to progress and achieve your goal(s) you need to push yourself – get out your ‘safe’ zone, adopt a “Can Do” mentality, put in the hard work and go that extra mile.

If no – go to number 2

 

2. Are you trying new ways of exercising?

Even if you are really enjoying your chosen way of getting and staying fit, it’s always fun and challenging to try a new sport and/or exercise training program.

I have found that the best way to keep the momentum and passion is to do, and try, different things.  Mix it up!

Always do 30 mins cardio, why not try HIIT?  Instead of 4 sets of 10 heavy reps, why not try 3 sets of 15 lighter reps (and use the mind-muscle connection)?  How about doing your cardio outside?  Find some stairs, or a track, or a park – outdoors is your playground.  How about mixing up your weight training exercises? (Loads of ideas here)  How about trying a new sport that you haven’t done before?  Always work out or exercise alone, why not find a training buddy? (Or vice versa).

Give something new a go!  Make, and keep, fitness fun.

 

3. Are you trying new foods or ways of eating?

In order to know what works best for you,  your body and your lifestyle you may need to take a ‘food journey’.  Over the past 2 years I have tried paleo, raw, clean, macrobiotic, vegan and vegetarian.

As much as I thought I needed to “fit” in a box and pick just one, I have settled upon a mixture of macrobiotic, vegan and clean eating.

So, don’t be afraid to try different things, see what works, what doesn’t and make your decisions based on that.

 

4. What are you short term goals?

Let’s revisit your short term goals.  What do you want to achieve this week with regards to food, fitness, health and wellness?

Do you want to hit the gym 3 times this week?  Do you want to hit a new PR?  Do you want to run a faster mile?  Do you want to meal prep your food for the next 3 days?  Do you want to cook a protein packed healthy vegan dish from scratch?  Do you want to ensure you have 3 meatless dinners this week?  Do you want to bake a clean banana bread with your kids?

Whatever your short term goal for this week / weekend or even today is – focus and follow the steps it takes to reach it!

 

5. What are your long term wellness goals?

What do you want to achieve by this time next year, in 2 years, in 5 years?

Have a think about what you would like to do after you have reached your short term goal(s), what is your next step?

Have you thought about how you will maintain the shape / weight / body mass / condition you are reaching to achieve?

Overall wellness and heath is the name of the game, so keep your goals clear and remember to revisit them to stay on track.

 

The world is your oyster so stay driven, stay focused and Just Do It!


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Friday Five: 5 Clean Eating Swaps

In my experience getting healthy, and eating healthier, has been something that happens one decision at a time.  Making choices that you will stick to – not just for one day or a few weeks, but making the same decision so often that it becomes habit.

When I first set out on eating cleaner there are a few swaps that I made, which have stayed with me up until this day.  Simple swaps can make a huge difference.  Like I said, it’s these incremental changes that pave each day out to make a healthier you.

5 Clean Eating swaps (via getfoxfit)

Below are my top 5 clean eating essential swaps:

1. (Cooking) oil / butter SWAP FOR extra virgin coconut oil

Not only is it the healthiest oil to cook with but it has loads of health benefits.  A win win!  A side note – extra virgin olive oil is very good for you, but should only be used cold, not heated up as an oil to cook with.

2. Salad dressings SWAP FOR Apple Cider Vinegar or biological balsamic vinegar (pls check out the ingredients for sneaky E numbers!)

Many pre-packaged salad dressings have added sugars, chemicals, E numbers and salt, which all lead to weight gain and a build up of toxins in your body.  My advice is to go simple by adding a little extra virgin olive oil, apple cider vinegar or biological balsamic vinegar – not only will they spice up your veggies but apple cider vinegar has many of health benefits too.  For more spice in your salad add black pepper corns and cayenne peppers (which boost your metabolism and burn fat).

3. Latte / macchiato / cappuccino SWAP FOR black coffee / espresso

OK, this took a major switch for me, habitually and emotionally.  I knew that when I sipped on my latte coffee I was consuming unnecessary calories that wouldn’t help me lose body fat and I also knew that I was drinking something that was full of sugar which my body just didn’t need.  So, one day – motivated by the knowledge that my latte (as yummy as it was) just wasn’t benefitting my health, I switched to black coffee.  Granted, it didn’t taste like my latte BUT I’m now converted.  I can actually taste the gloriousness of the actual coffee (rather than the milk or sugar which I added to it), it gives me a productivity boost, fuels my work outs and is my new found morning friend.  Give it a go, you must just like it. BTW, black coffee can also help you lose weight!

4. Black tea with sugar and milk SWAP FOR green tea

Being British I grew up with PG tips and earl gray tea, which I would drink with milk and sugar.  No matter what situation, tea would always be the answer, as well as a staple 10:30 mid morning habit.  However I have been a green tea devotee for over a decade now when I made the decision to switch, knowing that it was packed filled of health benefits (for instance it helps fight cancerous cells, fights inflammation and helps aid weight loss).

5. Sugary snack or biscuit SWAP FOR rice cracker with nut butter

This was another habit I had to break – mid morning and evening sugary snacks.  My best advice is to just go ‘cold turkey’ – get rid of the sugary snacks.  If I have them in the house, then I knew they are there, and there was just too much temptation.  Instead of reaching for the biscuit / chocolate etc.  go and spread some yummy nut butter on a rice cracker.  It not only fuels you with good carbs and fats but is a very good substitute for biscuits or snacks.


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Friday Five: 5 clean and healthy snacks

Let’s talk snacks.  In all honestly I would always go for the carb option – crackers, muffins, toast etc.   White, refined and processed carbs (yes, I’m talking about you Mr Muffin) will give you a quick fix, but they are simple carbs which will spike your sugar levels and leave you feeling hungrier… not good.  PLUS, sugar is not good for you.

My best advice – stay away from sugary snacks.  This took a change in my mindset, as I did like my evening bit of toast and my muffin on a Friday afternoon, but once you change your habits you will start to see physical results whilst making your body a healthier place – a win win if you ask me.

So, what shall we snack on? I hear you ask…

Here are 5 healthy and clean snacks that will fuel you body with valuable nutrients and antioxidants whilst help keep hunger at bay.

1. Vegetables

Slice up veggies (for example red pepper, celery, tomatoes, cucumber, spinach, kale) add pepper and chili pepper to spice things up a bit and fuel fat burning.  Important note:  do not consume too many vegetables that are high in starch (like green peans, sweetcorn etc.) as those calories will start to mount up quickly. Check out a list of vegetable groups here.

2. Rice cracker + nut butter

My favorite at this moment are spelt rice crackers + 100% organic almond butter.  Nut butters are so easy to make yourself, click HERE to see how.  Let’s remember, everything in moderation (this is also a note to self) – so 2 rice crackers + nut butter are sufficient.

 3. Glass of veggie juice

My recommendation – 2 celery sticks, 1 carrot, 2 big handfuls of spinach or kale and a little water – chuck it in the blender and voila, done!

4. Cup of green or herbal tea

My 2 all time favorites are 100% green tea and Nan Yu tea.  Full of antioxidants, they help burn fat, have loads of health benefits and helps to curb food cravings. Awesome.

5. Teaspoon of virgin coconut oil

1 teaspoon of virgin coconut oil will give you energy and keep hunger away.  I would recommend 1 teaspoon per day, max. as you don’t want to be consuming more (good) fats than your body needs.

Need more ideas?  Click here for my clean eating snacks board on Pinterest.

What are your favorite healthy clean snacks?  Leave your comments below, I would love to hear them!

Clean and healthy snacks (getfoxfit)


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Friday Five: 5 Tips for when you have food cravings (or think you are hungry)

getfoxfit

Cravings, and thoughts of hunger.  We all have them at various times through the day.  In the past I would give in to hunger pangs far too quickly and end up eating way more than was necessary.

Over the past months I have found ways to manage cravings and hunger which I want to share with you.

So, when cravings kick in or if you are hungry / think you are hungry try these 5 tips:

1. DRINK A FULL GLASS OF WATER

When you get cravings, or think you are hungry, you can actually be dehydrated and your body is calling out to be watered, even though it feels like you are hungry.

Fill a big glass with filtered water and drink up… wait 30 mins before you approach the “Am I hungry?” question again.

2. DO SOMETHING

Many times when you start to think about food is when your mind isn’t occupied with a task (be it work, physical activity etc.)

My advice – pick up a book, read an article in a magazine, check out a blog, go outside, exercise, do yoga, wash the dishes, call a friend, whatever – just do something that will keep your mind busy.

3.  BRUSH YOUR TEETH

Not only good for teeth and gum health, but brushing with toothpaste helps curb your appetite and cravings.  Not just that but many people don’t feel like eating once their teeth are (minty) fresh, shiny and clean.

4. DRINK DILUTED APPLE CIDER VINEGAR

This awesome tonic helps control cravings and detoxifies your body whilst offering a whole host of health benefits, as shown here and here.

VERY important: do not drink apple cider straight as it is far too acidic – always dilute it.

How?  Mix 2 tablespoons of Apple Cider Vinegar with a glass / cup of water or tea.

5. VISUALISATION!   FIND AND PRINT OUT PHOTOS OF YOUR GOAL

I’m big on images and visualisation, so if your goal is to get fitter, be leaner, tone up or lose a few pounds – make a Pinterest board, or Inspiration Folder on your computer – search for, save and print out a photo (or photos) of your dream body / how you would like to look and hang it in your kitchen cupboard(s).  I find this really helps keep me on track and has me thinking twice about whether I am really hungry or not.

Do you have other tips you would add to this list?  If so, leave them in the comments below.  I would love to hear them!

getfoxfit


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How to Start Eating Clean – Tips and Essentials

Lisanne Vos (getfoxfit)

Why we decided to Eat Clean

Just over 1 year ago we took the steps to “eat clean”.  We always ate what we thought were healthy options, but the more we read into it and really paid attention to our choices the more we realised we needed to clean up our act.  Seriously.

Many of the healthy foods we had consumed were marketed at being healthy but truly weren’t… so the best way forward was to cut the crap, and go simple and by simple I mean clean.

After cancer reared it’s head last year I deepened myself into nutrition even more, reading loads.   If you are looking for a great book on how the body reacts to food and nutrition then this is a must – Clean – Dr Alejandro Junger.

I won’t lie – it was an interesting transition and learning curve especially when it comes to your attitudes to food, cooking and eating.  Eating clean is really a lifestyle choice, not a diet, as you want it to be sustainable (not just for a few weeks).

We have taken up clean eating to cut out sugar / toxins / chemicals / E-numbers etc. in order to fuel our bodies with the right nutrients they need to be healthy and in turn clean eating has had a very positive impact on how our bodies look – we have both lost weight, dropped clothes sizes and our body fat % has decreased.  We also feel much more energized through the day (no more sugar highs and lows).

Want to see results and changes in your body?  Then you have to eat like it.

Abs are certainly made in the kitchen!  I can testify to that one.

What is Clean Eating?

There are a few definitions but to me it means eliminating sugar, processed / refined foods (baked goods, candy, sodas, white flour, white rice, etc.), chemically charged foods, preservatives, E-numbers and anything high in saturated, trans fats or fried food.  Eating clean is consuming foods in their most natural state.

Tips and Where to Start

Clean eating is something that I am passionate about and always happy to help others who are interested to start, so I thought I would put together a few tips:

  1. Remove the processed foods you have in the house. If you remove temptations, and not have it lying about in a cupboard / or the fridge, then you will have more success in sticking with clean foods and options.  So the candy, crisps, fizzy drinks, microwave meals, pasta sauces, white rice, white flour etc. gotta go.
  2. Read labels and ingredients – it will amaze you!  Especially how many products marketed as healthy really aren’t or have a heap of sugar or E-numbers in them.  For example, prawns.  Many of them contain additives and E-numbers, so I always opt for the one that says “Ingredients: prawns” and that’s it.   Nothing more, nothing less.
  3. Water, water and water. In order for your body to function it needs a whole load of H20, so please make sure you are drinking enough through the day and evening.
  4. Start your day with lemon water.
  5. See it as a new exciting journey and creative outlet.  In the beginning I had to find my groove, but I loved the process of gaining confidence in my food choices and creating new meals and snacks.
  6. Be prepared!  I have been caught out on many occasions when I have been out and about without taking my own snacks.  I learned the hard way and I plan, prepare and pack snacks / food.   By having food with you it’s much easier to eat clean (when there may not be any clean eating options available).
  7. Keep an eye on your portion sizes.  My biggest learning.  I was eating the same as my hubby (who is twice the size and weight of me) and I wondered why I couldn’t feel / see any changes in my body.  Since having smaller portions – with more protein and veggies and less carbs (I was a carb monster) I have noticed the biggest change.
  8. The green grocer is your new best friend.  I have been a combo of macrobiotic / vegan for the past 7 months so have been veggie crazy, I used to hate them and now love everything.  Veggies are awesome for snacks, smoothies, and always included at lunch and dinner.  Buy and try new veggies.  Try out different combos of veggies in meals / snacks / smoothies and just have fun it all.
  9. Pinterest has really helped in my clean eating journey, there are loads of recipes, and boards to follow that are dedicated to clean eating.  You can check out my clean eating board here and clean eating snacks here.  Want more inspiration, then just do a search on Pinterest for whatever you fancy, for example – “clean eating dinner” “clean eating snack” “clean eating breakfast” etc. – there is a huge amount of good stuff on there!
  10. On Instagram?  You can lose yourself for hours searching hashtags and finding users who have the same interests as yourself.  So try out a search for #cleaneating #cleaneats #eatingclean #cleaneatingrecipes etc.  I’m constantly inspired.
  11. Need some more clean eating recipe inspiration?  Click here.

Main Shopping List Essentials

  • Lemons
  • Flaxseeds
  • Walnuts or cashews (Important: unsalted and raw)
  • Rice crackers
  • 100% organic peanut or almond butter (you can easily make your own – click here)
  • Veggies
  • White fish (We only eat salmon or prawns once a week)
  • Chicken & beef (for my hubby and son)
  • Coconut oil
  • Sweet potatoes
  • Brita water filter
  • Seasonings (unsalted) and herbs
  • Green tea (no added flavors, just green tea)
  • Nan Yu tea
  • Coffee (I drink mine black)

In conclusion

It’s not a diet or a phase, it’s a LIFESTYLE

If you have a goal in mind (a weight / a dress size / toning up etc.) please give your body enough time to deal and react to clean eating.  You won’t see a change over night, but you will start to see improvements around 4 weeks.

There will be times when you crave sugar but the less you eat it, the less you crave it.  It really is like a drug, crazy!

Trust the process and give it a shot.

clean eating


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Quick and easy clean eating lunch/dinner – Prawn & Broccoli Noodles

8 ingredient quick and easy clean eating lunch/dinner - Prawn & Broccoli Noodles

I’m all for quick and easy meals, especially dinners when you just want to eat and don’t have too much time to prep.

I came up with this creation when I was using what I had in the fridge and it has become a staple favorite in the household. Quick, easy, clean and very yummy.

Prep and cooking time: 10 mins

Ingredients:
Coconut oil (1 tbls)
Prawns (look on the back at the ingredients – take the prawns which only include prawns, NOT all the E-numbers)
Broccoli (half a head)
Soba noddles (80-100g)
Garlic (3 cloves)
Sesame oil (1 tbls)
Pepper (to taste)
Chili pepper (to taste)
Fish oil (2 tbls)

Method:
Bring a pan of water to the boil, then cook the soba noodles and broccoli for 10 mins.
Heat the coconut oil in a wok, cook the prawns and garlic adding pepper and chili pepper to taste.
Drain the noodles and broccoli, then add them to the wok. Add the sesame oil and fish oil and cook for an extra minute.