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

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


2 Comments

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 (www.fox-gym.com)

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: www.fox-gym.com

For membership and to pre-sign up: info@fox-gym.com

Welcome Home - Fox Gym, Rotterdam


Leave a comment

Friday Five: 5 Health Benefits and Reasons to Eat Grapefruit

5 reasons to drink grapefruit (www.getfoxfit.com)

Not only do I drink lemon water first thing in the morning, but grapefruit juice is a firm daily favourite.

It’s packed with Vit C and other various nutrients and vitamins, high in fibre and low in calories.

An awesome addition to the day to wake you up, curb hunger, burn fat, fight disease and much much more.

 Check out 5 health benefits and reasons to enjoy grapefruit…

1. Prevents cancer

Since there are anti-cancer agents (bioflavonoids and other plant chemicals) in grapefruits they are protective against cancer, particularly in the digestive system, and the formulation of tumours.

2. Promotes weight loss

Grapefruit has a fat burning enzyme that helps absorb and reduce sugar and starch in the body whilst stablize blood sugar and insulin levels.  It’s a great way to naturally curb hunger and boost your metabolism.

3. Fights fatigue and tiredness 

Not only is it refreshing but it’s a great way to quickly boost your energy levels.

4. Helps with indigestion

Grapefruit acts immediately on indigestion by easing irritation caused in the stomach by improving the flow of gastric and digestive juices.

5. Acidity

Even though grapefruit may taste acidic it’s juice has an alkaline reaction after digestion.  This has a huge effect on acidity in the digestive system that can cause numerous health problems.  Thus, grapefruit is extremely beneficial in preventing acid formation which can cause many diseases.

 

Preparation

Wash the grapefruit under cool water before eating or slicing to get rid of dirt or pesticide residue.

Some serving tips:

  • Grapefruit can be eaten like oranges.  Cut the fruit horiztonally (into 2 halves) and scoop it out.
  • My favourite way is to squeeze the grapefruit and drink the juice.  Extremely refreshing!
  • You can also add grapefruit to salads, or add the juice to other fruit juices, such as lemon or orange juice

Important note!  

Taking medications?  Please click here to see if grapefruit will interfere or interact with your medications.

 

5 reasons to drink grapefruit (www.getfoxfit.com)


4 Comments

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)


1 Comment

To Mark the 1 Year Anniversary of being told ‘You have Cancer’ – Here are the 22 Things Cancer Taught Me

22 Things Cancer Taught Me (www.getfoxfit.com)

1 year ago today, 5th August 2013, it was a warm, sunny, bright and beautiful summers day when I heard those 3 words no one ever wants to hear, “You have cancer”.

A whole year ago – crazy.  It seems like yesterday that I felt the ball in my abdomen and went to the hospital for an ultrasound, that lead to a CT scan, that lead to being told by the Urologist I had a massive tumor and it was kidney cancer AND it wasn’t looking too good for me.  If you are interested in reading how the events of those first days happened you can read my story and ‘diary’ here.

So 365 days.  How fast you have gone by but how amazingly pertinent you have all been.  Those days before, during and after surgery and all of the days since have been filled with more change than I could have ever imagined.

I can certainly say the last year has been one of growth, acceptance, new experiences and a whole lot of change.

To mark the 1 year anniversary I wanted to share with you the 22 things cancer has taught me:

1. Be honest

Especially with yourself

2. Worrying won’t change the outcome 

So be happy and positive instead

3. Evaluate what really makes you happy

Those things (big or small) will be the essence of your life and the things that precious memories are made of

4. Communicate with your loved ones

Plain and simple, even better relationships can be built through unforeseen and challenging times

5. Let go

Thoughts of I wish I did this, or I wish I said that, or I wish I made a different decision… well it’s all in the past, let it go

6. Slow down

Stop rushing through your food, savour the moment and the taste.  Breath deeply and slowly when you write an email.  Enjoy the ‘ride’ and journey of getting somewhere. Life is not a race.  Enjoy it and be in the moment – yes, even when you are doing the dishes or folding your washing, there are joys in these little things, it just takes a different attitude to see and appreciate them.  Do things with love.  Enjoy the gift that is the present

7. Don’t concern yourself with what others think

The only person you need to impress is yourself

8. Ask yourself

Are you a better person than you were yesterday? Do at least one thing every day that your future self will thank you for

9. Be here, now

Use all of your 5 senses to truly be in the moment.  For example if you are out having coffee/tea take a look around. What is going on around you? (Put your phone away), listen to the soundtrack of where you are (jazz music or energetic chatter), take a moment and really smell that glorious coffee/tea, feel the small expresso cup or gigantic mug in your hands and of course savour the taste.  All too often these things are rushed and we don’t even stop, look around or take in the moment.  These moments create the most memorable memories ;)

10. Mindfulness

Going a few steps further from what I have said above – check out ‘5 tips to bring mindfulness into your everyday life’ here

11. Do those things that niggle at the back of your mind

Like tidying out a kitchen cupboard that is over stacked and annoys you, edit your closet, back up your photos, organise your music files etc.  Believe me if you do that one thing that niggles at the back of your mind you are giving yourself something you cannot buy = freedom and the sense of accomplishment

12. Be accountable for your health and make good choices that feel right for you

Ultimately no one is responsible for your health apart from you.  You are the one who chooses what to eat, whether to exercise or sport, what to put in / on your body, how much stress you put on yourself, whether to see a Dr or specialist and what attitude & mindset to have.  Knowledge is Power.  Trust your instincts.  I have made a promise to my body and mind that I will do all in my power to keep it healthy and cancer free and make confident decisions

13. Do not take life for granted

Once you are faced with the possibility of The End, you quickly learn how to appreciate the little things and the here and now.  Life is precious

14. Help people

Whether it is helping a person pack / carry their shopping, participating in charity, sharing your knowledge or being a ‘listening ear’ for someone, these are the things that make us a better person

15. Be about it 

Definition here

16. You do not have to finish everything immediately

A good friend brought this to my attention as she noticed that I try and get things done (and finished) sooner rather than later, even though they are tasks that don’t need to be finished quickly.  So slow down, appreciate what you are doing and have pleasure in the task at hand.  Don’t rush through things, take your time and enjoy

17. Have fun and find fun

Having fun is essential – what is life if you cannot smile and savour fun activities, moments and things?  So do what makes you happy.  Doing something that you find challenging or mundane? Find the fun in it!  It really does change things around

18. Take a moment to truly see what is happening around you

Too often there are distractions – but just look up and see what’s happening.  It may be people in the train, the kids breakdancing in the house, your significant other doing something funny, nature or beautiful architectural designs in the streets, whatever.  Just check it out.  You may pass a certain house or building every day, but have you really looked at it?  You spend time with your kids and loved ones, but have you taken a moment just to see what they do when they think you aren’t looking?  These are the moments you may miss or not think twice about but they can be the most precious times

19. Make a decision

Be happy with your decision(s).  Feel confident in what you decide on and most important of all JUST MAKE A DECISION.  Too often we don’t make a decision, and I don’t know about you but the time spent deciding on something usually costs a lot of energy.  So be bold, weigh up your options and just make a decision – you will feel a whole lot better after!  AND you can move on. What a wonderful feeling that is

20. Do what you feel like doing

Feel like being arty?  Then paint or pick up that pen and sketch pad.  Feel like dancing in your living room?  Turn your fav tune up loud and do it.  Feel like speaking with a friend? Call them!  Feel like making soup / a cake?  Do it!  Feel like hoovering or rearrange things?  Do it!  SEIZE those moments.  Those are moments of productivity and creativity, so Just Do It… you will thank yourself later

21. Time does heal and things will change

As cliche as it sounds time does heal.  In some cases it doesn’t take the sadness / hurt / pain away completely but it certainly helps.  So have faith that things will (and do) change.  You are NOT stuck in this moment right now forever.  Circumstances change, energy changes and most importantly you will change – your feelings, your outlook and your emotions.  Just keep the faith (as Bon Jovi sang) and have hope

22. All you need is a little change of heart / Love Will Save the Day

In all honesty I have never really been big on listening to specific song for their lyrics (I’ve always been more interested in the music and vibe than the words) but this one does it for me, especially through those roller coaster months.  Whitney sings (and says) it best… so if you need a little uplifting, or just want a little 80’s Awesomeness click here:

Every day is a gift.

Make it count and count your blessings :)

#seizetheday


4 Comments

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!


1 Comment

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!


5 Comments

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.