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

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


Opening February 2015 – Fox Gym, Rotterdam!!!

A dream come true and something that we’ve both been wanting for a very long time!

From February Maarten and I will open our own gym – Fox Gym in Rotterdam.

We are creating a space that has everything you need to reach your health, fitness and physique goals. No matter if you are just beginning and starting out or an experienced athlete. We have it all under one roof.

Fox Gym, Rotterdam (

The gym has so many awesome features, including:

  • Up to 75kg Dumbbells
  • Power Racks with Resistance Band Options
  • Deadlift Platforms
  • Iron and Bumper Plates
  • Texas Barbells
  • Competition Benches
  • Plyo Boxes
  • Pull Up and Monkey Bars
  • Chains, Bands, Specialized Bars and more…
  • Personalized Health, Fitness and Wellness Programmes
  • Seminars, Meets, Workshops and One-on-One Training Sessions
  • Full Contest Prep – Team JK Coaching by Jerry Koolhoven Nbbf Bondscoach and Maarten Vos
  • Experienced and Passionate Fox Gym Team Members, Coaches and Trainers

 Equipment from:

  • Cybex
  • Hammer Strength
  • Panatta
  • Westside Barbell and others…

We cannot wait to open next year and welcome you all to the ‘grown up playground’! 

For more info:

For membership and to pre-sign up:

Welcome Home - Fox Gym, Rotterdam



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!


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!

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8 gym bag essentials

Lisanne Vos (getfoxfit)

These are the 8 gym bag essentials:

1. Water (I usually have my Bobble water bottle with me but had this today)

2. Old iPhone (packed with music and podcasts)

3. Beats by Dre headphones

4. Towel

5. Banana (for after training)

6. Money for the gym locker

7. Nike lifting / training gloves

8. Lipgloss (gotta hydrate the lips too)

All in my beloved Universal USA bag.

What’s in yours?

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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 ;)


Getting fit after cancer


Getting fit after cancer was something very dear to my heart especially since we had both been working on our fitness (and clean eating) since the beginning of this year.

August 5th – the day when everything changed and kidney cancer was diagnosed (for those interested I blogged about it all with photos of the tumor here).  The diagnosis meant that I had to put some of my fitness goals (competing in a figure / fitness contest) on hold for the time being.

I was determined that kidney cancer and surgery  (a ‘right radical nephrectomy’ where they took out my kidney and the tumor) would not stop me reaching my goals. I would even say it was a catalyst for me to be in the best shape and health of my life so I wanted to write a blog post on how I tackled fitness after cancer in case this may help others who are looking for guidance or real life stories.

The first weeks

When we spoke to the Specialist before surgery they gave me a 6-8 week ballpark of when I could exercise at the gym again – I set the goal of walking back into the gym at 6 weeks (I went at 6.5).

For the first few weeks after surgery moving from a lying / sitting position to standing and walking was a mission and exercise in itself.  Every day I would try to stand a little more straight and walk a little further – even by 1 or 2 steps.

The first time I ventured outdoors I didn’t get far and was so knackered from that outing (to the newsagent very nearby) that I slept all afternoon.  So I focussed on listening to my body and incorporating light exercise (walking) into those first weeks after surgery.  By all means move (slowly) but rest when your body needs it.  During and after cancer treatment your body is put through a lot physically and don’t underestimate the mental aspect of it all too!  Take the time necessary to recover and heal both physically and mentally.

For those first weeks after surgery (mainly spent on the couch) I researched and read a lot regarding food and nutrition as I wanted to ensure I was eating the best foods that would fuel, heal and keep my body in a healthy state.  Since the Surgeon and all his team has rid me of the cancer I sure as hell don’t want it to come back.  There are so many things we have no control over but it feels amazing to have control over fitness and what I eat.   I am the one who chooses what I put in and on my body, I am the one who decides to workout and sport.  Ultimately I am responsible for my health.  I want to be around for a LONG time, so the least I can do is make healthy and good choices.

Getting back to the gym

At 6.5 weeks post surgery I entered the gym again.  What a feeling to regain a ‘sense of normality’ and control when the past weeks were a whirlwind adventure that threw all kinds of things at you that you weren’t prepared for.

In a nutshell the gym = total therapy for me, not only physically but mentally.  Going through a cancer diagnosis and surgery is life changing.  Nothing to be taken lightly so it’s only normal that you need to find a way of dealing with it mentally and in a way that rejuvenates you and helps with your stress levels.

When I entered my ‘2nd home’ (the gym) I was curious to see how it would go and if the muscles, strength and stamina that I previously built would have lessened.

My upper body strength was way better that I thought it would be.  Legs – well, they needed some work since I had spent the last weeks pretty much stationary.  Running – this was a shocker, as before surgery I was battling to jog / run for more than 3 mins.  At 7 weeks post op I was able to jog for 10 mins (slowly but surely).  Core & abs – the weakest part.  Remembering that a robot had cut through muscles, tissues and fibers to take out a major organ (and huge cancerous tumor attached), some lymph nodes and blood vessels, well it was no wonder that my middle section was (and still is) sore and sensitive.

To this day (10.5 weeks post op) training is going well.  My abdomin is still extremely tender, so core / ab work is out of the question right now, but for the rest of the groups (arms, back, chest, shoulders and legs) it feels good to move them, keep them active, build strength and endurance.

Some tips

  • Start at the gym / with sports slowly (if you were sporty before don’t feel put off by not being able to do the things you did pre surgery… it will come)
  • If you are doing weight training cut the weight down – focus and concentrate on the movements and do more reps
  • Think of the exercise / sport you are doing as a way to transport blood cells around your body, get everything moving and flowing internally as well as externally
  • LISTEN to your body – if it hurts, stop and try that exercise GENTLY again in a few days time
  • If you are having troubles with your scars (if they are swollen or hurt) or surgical/treatment area go to your Dr / Specialist and have them checked out
  • Use the time in the gym / when you are sporting as YOUR time.  Try not to focus on anything apart from the present moment and what you are doing.  I have found the time at the gym / out jogging as the best way to release my mind, focus on the here & now and what can be accomplished.  It gives me peace of mind as well as hope and those are good feelings to have ;)
  • If you have kids work out / exercise / do yoga positions with them.  There is so much that you can do at home or outside and it’s the perfect time to have fun, get fit and spend quality time together
  • Need some motivation?  Click here
  • Need some ideas of what you can do at home?  Click here

Lisanne Vos (getfoxfit)

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Strengthening your back through weight training


Today I focussed on back training, a very important workout and group for me as after surgery my back became very weak from spending many hours mainly sitting, lying and only taking small walks, so I was determined to regain the strength I had in my back pre-surgery.

When I re-entered the gym I was very aware of the fact that I needed to listen to my body, not strain it too much and build up strength again so I stripped the actual weight of the exercises down and focussed on the movements and stretching / tensing / squeezing my back muscles.  Really thinking about which muscles I am using for each exercise.

I have been working my back muscles for around 3 weeks now and I can certainly feel a difference and am happy to say that I no longer have a sore aching back.

One of my fav back exercises is T Bar Row’s (as pictured above) – I feel this is so beneficial in stretching out the lat muscles as well as using them to pull the weight.

Here is today’s back training workout:

Super set 1 – 3 sets – 10/12 reps
T bar rows
Small grip pull downs

Super set 2 – 3 sets – 10/12 reps
1 arm DB rows
Wide grip seated rows

Super set 3 – sets – 10/12 reps
Wide grip pull downs
Straight arm rope pull downs

Hyper extensions
4 sets till failure.