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: 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)

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Friday Five: 5 Simple Health Tips

5 Simple Health Tips (www.getfoxfit)

Happy Friday!  With the weekend just around the corner it’s inspiration and motivation time.  On today’s menu – 5 simple ways to get, and remain, healthy.

We are talking about food, fitness, focus, selfies and that all important rest.  So let’s get to it…

1. Clean up your diet

  • Get rid of refined carbs (in the form of sugar, white pasta, white bread, cakes, biscuits, muffins etc.)
  • Eat more vegetables (especially green leafy veg like spinach, kale, lettuce and paprika, tomatoes, broccoli, asparagus etc.)
  • Eat lean sources of protein (white fish, turkey, lean beef, egg whites, chicken)
  • Eliminate processed foods (frozen dinners, microwave meals, pre-packaged goods)
  • Snack on clean foods
  • Always start your day off with a good nutritious breakfast that will kick start your metabolism and give you energy (for example oatmeal)
  • Cleanse your body and system by drinking warm lemon water first thing in the morning
  • Eat small portions every 2-3 hours
  • Ditch the fizzy drinks
  • Drink filtered water (and loads of it)
  • Interested in how you can eat cleaner?  How to Start Eating Clean – Tips and Essentials
  • Click here for easy and simple clean eating swaps

2. Move your body

  • 4-5 times a week (45 mins -1 hour)
  • Find a sport / activity that you like and is fun for you (for example try biking, weight training, fitness classes, yoga, dance, running…)
  • Keep challenging yourself – lift heavier weights, run that extra mile, score than extra goal
  • Do you have an office job?  Ensure that you get up from your desk and move around every 20 mins… why not use that time to get yourself more water :)
  • Increase success by setting solid goals.  How do I do that? Click here
  • Looking for more fitness tips?  Click here

3. Take photos

  • Every month
  • Taking photos is one of the best ways to track your progress (and will keep you motivated when you see the changes)
  • Too often we do not see the small changes and a photo can show you progress that you do not see yourself

4. Stay focussed

  • Surround yourself with likeminded people who are into health and fitness, share your journey and passion
  • There will be days when your motivation may be low and these are the times you can really help and support each other
  • Create vision boards on Pinterest
  • Read others’ health and fitness journey’s online
  • Re-charge your fitness goals

5. Rest and relax

  • Try and get a minimum of 8 hours of sleep per night (when you are sleeping your body repairs itself, grows, changes and restores itself)
  • Ensure you take breaks throughout the day – no matter how busy you are
  • Manage stress and busy-ness by meditating.  Not sure how? Check out – Meditation Techniques for Beginners: 5 Easy Tips
  • Tried meditation and still can’t manage it?  Here are 5 tricks to try

Do you have any tips you would add to the list? Feel free to leave them in the comments below :)


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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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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


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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 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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Clean and Healthy Recipe: Ginger and Lemon Soba Noodles

Clean and Healthy Recipe: Ginger and Lemon Soba Noodles (getfoxfit)

Total time: 15 mins (5 mins prep) and 10 mins cooking

If you are looking for an easy, clean, healthy and very yummy lunch or dinner idea, then look no further.

This dish is up there on my Top Meals list.  Extremely flavorsome, quick and easy to do.

I amazingly had left overs of this so chucked it in the fridge and ate them the next day cold – let me tell you, they were just as good, if not better!

Ingredients:
1 tablespoon coconut oil
3 cloves garlic (either chop or put them through a garlic press)
5 inch bit of ginger (finely chop)
Box of tofu (if it’s in one whole piece cut into blocks) – if you prefer you can use prawns or white fish (cod, haddock, tilapia) or, if you are a meat eater, chicken or beef
1 pak choi (roughly chop)
1 cayenne pepper (discard the seeds and finely chop)
Handful of bean sprouts
200g soba (buckwheat) noodles
Himalayan salt and pepper to taste

Method:
1. Bring water to a boil and put the soba noodles in for 8 mins.
2. In the mean time put all your ingredients (apart from the leafy parts of the pak choi) into a wok and stir fry on a low to medium heat for 8 mins.
3. Drain the soba noodles, add them and the leafy parts of the pak choi to the wok.  Turn heat up to full and stir fry for 1 min.