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 Meal Prep Resources

Top 5 Meal Prep Resources (www.getfoxfit.com)

Let’s talk meal prep.

When I started my contest prep I got caught out quite a few times when I was away from home, with regards to food.

We all know those times when you start to get hungry and then search for the nearest place to pick something up.  In my case this would often lead to making questionable decisions.  The solution?  Meal prep and bring your food with you, especially if you are leaving the house for any length of time – like going to work, traveling, having an afternoon out with friends etc.

It isn’t rocket science.  Like my friend Barbell Strength, a Personal Trainer, Powerlifter and Krav Maga Practitioner, wrote on his Facebook page

“I suggest everyone to try this out. Prepare a few meals in advance and enjoy the luxury of just coming home, plopping your meal on a plate, nuke it for a minute and enjoy your ready made home cooked meal! It takes a bit more time to make but the pro’s outweigh the con’s tenfold.

You don’t have to be a bodybuilder to prep meals. I think it will benefit pretty much everyone. Late from work and need to eat? Instead of spending loads of money on junk food and/or microwave meals or even reluctantly making your food for the evening. Prepare a few in advance and enjoy. I measure out my food to make sure I get enough calories in (if you are dieting you might want to do the same to make sure you don’t go over) but for the average Joe just make your food and equally divide them into containers. You might only make two or three meals but hey, that’s two to three days you have to cook less!”

So, how do we meal prep exactly?  The good news is that it’s not it rocket science, it just takes a little planning and a few big pans….

First thing I did was invest in Sistema containers – not only are they BPA free, but come in an awesome array of colours, shapes and sizes to fit all your food, meal and snack needs.

So, let me hand over to the experts and provide you with 5 awesome meal prep resources and links to check out.

Tons of information, tips, tricks and inspiration right here…

1. Meal Prep for Beginners

2. Top 10 Foods for Meal Prep

3. Expert Tips for Easy, Healthy and Affordable Meals All Week Long

4. Meal Prepping Tips

5. Meal Prep Inspiration

Fail to plan, plan to fail!

Photo credits: Barbell Strength

Top 5 Meal Prep Resources (www.getfoxfit.com)

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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 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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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 Health Benefits and Reasons to Eat Strawberries

Friday Five: 5 reasons strawberries rock (health benefits) by getfoxfit | Lisanne Vos

It’s summer summer summer summer time (sorry for putting DJ Jazzy Jeff & The Fresh Prince in your head) but summer = strawberry time!

These bright red jeweled berries pack a punch when it comes to nutrients, antioxidants and health benefits.

Below are 5 health benefits:

  1. Helps burn stored fat
  2. Helps fight cancer
  3. Builds strong nails and hair and prevents skin from sagging
  4. Promotes blood flow and oxygen, which can result in weight loss
  5. Helps to whiten your teeth

 

Awesome!


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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)


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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