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

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

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Flexcup Weekend 2014 – Veldhoven, The Netherlands

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 []

Last weekend the Flexcup took place in which I competed in the Bikini Fitness class. What an competition, event and show!  So many amazing athletes under one roof and just such a great vibe and energy over the 2 days.

After attending the event last year and setting the goal to enter this year I’m so grateful to have competed.

I am extremely happy to have been placed in the finals and take home a medal.

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [] Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 []

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 []

Like I have been writing on our Instagram

Every day is a gift, every moment an experience, every breath a blessing and every goal set a time for growth.

My Flexcup prep has been a blast and I’ve loved every step of the way.

I’ve fallen deeper in love with body building, body changing and body sculpting – the trainings, the science, the nutrition, the psychology. A wonderful journey.

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 []

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 []

Massive thanks to my coach @jerrykoolhoven for all his guidance, expertise and faith in me👌

My sponsor XXL Nutrition for all their wonderful continued support – #XXLnutrition team you rock! 💯

MUA @prs_and_poptarts – not just a talented bodyfitness athlete but a true make up genius💄

Tattoo artist @davevartantattoo for my ink ⚓️

Mr Fox for absolutely everything (and for my beautiful bikini) 💚

Mega thanks to everyone who has taken the time to follow the journey so far and for all your support 🙌

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 []

Bodybuilding – a never ending journey… As people we can always try our best to be better, in all areas of our lives. Excited to work towards new goals in the next weeks, months and year ⭐️

2015 – There are some exciting goals for you… Can’t wait!!! #ZinInnnn

For all the results and finalist photos click here.

P.S.  Maarten and I are currently putting in the hours and hard work to make sure our new gym (Fox Gym) will have all the equipment you need to reach your goals.

Want to join the Fox Gym Fam?  Pre-sign up has started!  One month membership for free to the first 50 pre-sign ups (first come, first served) – send an email to: with the subject “foxgymfam”.  Can’t wait to train with you guys there!


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Why you have to lose sight of the shore…

Bikini Competitor Lisanne Vos (

“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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A great superset to tone your legs (focusing on hamstrings and glutes)

This is one of my favorite supersets that focusses on hamstrings and glutes.  Hammies on fire with this one!  Burn baby burn.

Good Mornings and Stiff Legged Deadlifts.

You can also do this at home without the barbell… focus on stretching out the backs of your legs (particularly your hamstrings) and then squeeze your glutes when you are in the standing position.

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3 effective exercises for glutes and hamstrings

Over the past month I have been focussing a lot on hamstrings and glutes, a very important area to develop and sculpt as a bikini competitor, as well as one that I think many women are interested to shape (at least I have always been!).

Here is a video of 3 exercises, which are really helping me tone those areas – 2 various kickback exercises and standing hamstring curls.

The kickbacks, in the top right video, are so easy to do at home (just do them on the floor) and something I do around 3 times a week (3 sets of 15 reps).  So easy to incorporate into your life (and you can do them whilst watching TV) ;)

As I had a few people ask, the leggings are from American Apparel.

Stay tuned for more videos…

In the meantime be sure to follow me on:


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…


What are you training for? Essentially…life!

Lisanne Vos (getfoxfit)

I was inspired to write this after speaking with a good friend this evening about training, fitness and food and it came to my attention that to the “outside” world it may look like I am training for a contest and that’s why I am so focussed.

Truth be told the contest is secondary.  Essentially I am training for life.  Simple as that.

Story time…

Let me tell you a story… 1 week after my kidney cancer surgery I couldn’t stand for longer than 5 minutes and could barely make it to the kitchen from the couch, however my will to eat clean and healthy over powered the pain I had searing through my body.  Since the cancer diagnosis I researched my heart out into nutrition, toxins and chemicals and made a choice to cut and eliminate as many of them as possible from our house and lives.  I was extremely careful about everything I was consuming and everything I put on my body and decided to eat as clean as humanly possible.  But back to the story…  There I was on the couch, knowing that I had to eat dinner and make a “good” choice, so I decided on broccoli soup and well – all I needed was some boiling water and a blender.  With a determined mind I managed to get myself off the couch, hobble very slowly to the kitchen and stand there while making the soup.  Let me just say the easiest option would have been to order takeaway from my iPad but no, my choices from now on were to eat clean and fuel my body with the right things and not toxins / chemicals (which you find in refined and processed food).  After making my soup I happily ate it, appreciating that fact that I knew all of the ingredients that went into it and feeling 100% comforted that it was clean.

My training and nutrition choices are basically made to keep myself alive and make sure I stay around for as long as possible, and to be as healthy as possible.

The competition, well that’s an added bonus – it’s awesome to have a goal to work towards and to really see what the body (and mind) are capable of.  The fitness and clean eating, well that’s just my lifestyle now – but the contest, that is another step.  Before, during and after cancer it was a focus I was passionate about and I’m motivated in giving my all.

I can honestly say that I love the control I have over food and fitness.  Could I have changed the fact that I had cancer by making different choices?  No idea, but one thing I m sure of is that I don’t want it to come back.  Each and every time I walk on that treadmill I look myself in the eyes and whole heartedly believe and know that I am doing this to stay alive.  I am in control and I am healthy.

Man in the Mirror

Just this evening I was listening to Michael Jackson (Bad) – no idea why I picked that but I guess it had a reason as it does all start with the Man in the Mirror.  If you want to make a change, then YOU have to be it.  No one else will make those changes for you.

Others can give advice / support and make plans for you but YOU need to be the one to make your choices (in any area of your life, not just fitness and food).  As Michael sings “Take A Look At Yourself, And Then Make A Change”.  Simple.

I love being in the gym, I love weight lifting (and seeing the changes in strength and definition) and I’m happy with my nutrition choices – it makes me feel that I can ward off the cancer as humanly possible.  Do I want to eat 6 pizza’s instead of 1?  Hell yes!  But I know it’s not what my body needs.  It needs clean, nutritious food 90% of the time and a little treat now and again (1 pizza instead of the 6 haha).

This lifestyle really has become my passion. I’m always happy to speak about health, fitness and nutrition, so if you need me just holla!

Other blog posts you may be interested in are

Getting Fit after Cancer (with tips) here.

Where does Motivation come from? here.


Let’s talk supplementation

Lisanne Vos (getfoxfit)

Supplements.  We all have our favorites.  I spent a lot of time researching and reading (especially the all important ‘Ingredients’ label) on the vitamins, supplements and protein powders I was keen on.

I’m mainly getting all my nutrients, vitamins and energy from healthy food sources however since  I’m pretty much vegan / macrobiotic I need some extra help in the protein department as protein is necessary to build and restore muscle.

As I only have 1 kidney now and since I don’t eat meat, eggs or diary I was looking for a vegan protein powder that is as clean and natural as possible (I’m all about minimising toxins and don’t want to put extra stress on my kidney).  After researching I have decided on GOOD Hemp Protein which I bought from De Tuinen.

I have been using it for 2 weeks now and am very happy with it.  No bloating, no weird smells in the shaker cup (we all know how crazy shaker cups can smell – ‘get your gas mask on’ haha) and no adverse affects.  I feel energized and since surgery have learned to understand and listen to my body, which gives the GOOD Hemp Protein 2 thumbs up.  The taste is a little strange, especially if you are used to the sweetened flavors of normal protein shakes (banana anyone?!) however you get used to it.  It tastes a little ‘earthy’ in all honesty, but I’m good with that :)

As well as GOOD Hemp Protein I am taking Solgar Vegetarian Multiple and Omega 3 Fish Oil.

No fat burners or pre workout.  My pre workout is a cup of black coffee or an expresso.  As for fat burners, I just don’t feel happy using them.  I would rather lower my body fat % through good clean nutrition, workouts and cardio.

Hope that helps anyone looking for supplementation.  Always happy to answer any questions!