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

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


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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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Moms Who Lift – Evening lunge and squat session with mini me #fitmoms

With the evening sun still shining and the warmth in the air, we went out before bedtime to do some squats and lunges.

It’s just a case of thinking outside the box of how to exercise PLUS have fun with it, and (what I love most) spend time with your family.

Lisanne Vos (getfoxfit)

Tank via Strongwoman


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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…