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 [www.fox-gym.com]

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 [www.fox-gym.com] Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [www.fox-gym.com]

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [www.fox-gym.com]

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 [www.fox-gym.com]

Lisanne Vos (Fox Gym, Rotterdam - foxgymfam) Flexcup 2015 [www.fox-gym.com]

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 [www.fox-gym.com]

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: info@fox-gym.com with the subject “foxgymfam”.  Can’t wait to train with you guys there!


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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


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Bikini Contest Prep| 6 Weeks Out FlexCup | Do It…

Do it for pride

Do it for growth

Do it to be more

Do it for strength

Do it for greatness

Do it for confidence

Do it for the lessons

Do it for the passion

Do it to find meaning

Do it for the learnings

Do it to be accountable

Do it to push your limits

Do it for new experiences

Do it to achieve your goals

Do it to create a better you

Do it for new opportunities

Do it to overcome your fears

Do it to make yourself proud

Do it to change your attitude

Do it to get out your comfort zone

Do it to overcome your insecurities

Do it for all your past disappointments

Do it for the greatness you can achieve

Do it for the changes you want to make

Do it to change negatives into positives

Do it for the gains (mental and physical)

Do it to push yourself and your boundaries

Do it for all the drama you want to leave behind

Do it for all the cool and new things that will happen

Above all…

Do it for YOU! 

It is never too late.

One life, no rehearsal.

It’s You vs You.

Whatever it is you want to achieve – Do It!!!

Lisanne Vos (getfoxfit) www.getfoxfit.com


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17 Things I Learned from the Enercup Contest Prep

Lisanne Vos (17 Things I Learned From Contest Prep - www.getfoxfit.com)

My first contest/competition prep – it’s been quite ride.

I understand and appreciate that all prep’s will be different and this being my first has taught me quite a few things.

I thought I would share with you my biggest learnings and lessons:

1. The importance of a goal

A HUGE and massive learning for me.  Even though I was a born organiser and planner I have gone through many years of my life without setting or having solid goals.  It wasn’t until last year that I really started making them for many aspects of my life.  Having a goal really helped me to focus and execute the steps I needed to take to reach them.  It’s the one thing that I would recommend above all in order to (excuse my language) get shit done haha.  If you are looking to set them for yourself check out: 5 Steps to Create a Solid Health and Fitness Goal.

2. Turn self doubt into “Can do!” 

We all have “off days”, we all have things we are self conscious about (physically and mentally) and we all have times that doubt comes into our heads… the key is to turn those moments into opportunities.  This was a big lesson for me.  Those times that I doubted whether I could do something I took a second to wonder why?!  Why did I doubt myself or my ability or if something was possible?  Instead of having that negative emotion and feeling – go down the positive route.  Change you attitude into a “You Can Do This” mentality.

Like the sayings go – ‘The Body Achieves What the Mind Believes’ and ‘Your Body Won’t Go Where Your Mind Doesn’t Push It’.

I’m not only talking about using this attitude in the gym, for getting/staying fit or even eating healthily – but in all areas of you life.  What is the worse that can happen?  You fail?  Well, so what – you tried!  And you should be proud of the fact that you went for it!  As Nike says, Just Do It!

3. Keep things interesting by switching things up

In order not to get bored or stuck in a rut, try new things!  There are so many ways of exercising, eating and living a healthy life.  Ask yourself these 5 Questions that will help you recharge your enthusiasm, goals and drive.

4. Create a daily / weekly focus  

Even when you have a goal it’s so important to have a clear focus of exactly how exactly you will take (daily) steps to reach it.  I guess you can see it as setting small goals to reach the big one.  In my experience I’ve found that having a daily and weekly focus really helps in the motivation and determination department!  For example, let’s say you want to be X amount of weight, or X % of body fat or X dress size – think about the things you can focus on to get there, like working on a specific body part in the gym, eating more protein based meals X amount of times this coming week, or ensuring you always meal prep so that when you are out of the house you always have meals / snacks with you to help you stick to your plan.  Whatever it is – create a daily / weekly focus for yourself.  This will only help in keeping you driven and disciplined.

At 4 weeks out of the contest I wrote all about this and the very interesting Stanford Marshmallow Experiment.

5.  You can always be better

I’ve spent quite some time thinking about and contemplating “Are we ever satisfied?”

Every day I wake up I’m thankful and grateful for being here and for being alive… but I know that I can always be, and do better, which I wrote all about here.

6. Meal Prep is a game changer

Nothing more, nothing less.  Check out my 5 Meal Prep Resources for more info.

7. Change your attitude – get out your comfort zone

Stop worrying about all the things that could go wrong and get yourself out your comfort zone.

Something that I keep trying to do each and every day is learning to let go.  When you try to control everything, you enjoy nothing.

To read more about this check out Why You Have to Lose Sight of the Shore.

8. Turn challenges into opportunities

I’m always one for turning negatives into positives and throughout the months I came across my fair share of challenges – both physical and mental.

At 9 weeks out I wrote about how to turn challenges (such as training in the humidity & heat, hunger cravings and dealing with seeing little to no progress in your body) into opportunities here.

9.  It’s never too late to change your body and get in the best shape of your life!

One of my favourites!

Since I was a youngster I was self conscious about my body.  Not only does this play a huge part in your life but also how you live your life – with regards to self esteem, self image and confidence.  It wasn’t until I came across a quote on Pinterest last year that I really sat up, took notice and wondered how far I could actually change my physique, even at 34, if I just put my mind to it and did it.

It’s Never Too Late To Change Your Body tells the story.

10. Hunger is one of the strongest emotions and most of the time it’s all in your head

Nutrition and the psychology of food and eating habits has become a huge passion of mine.  I love to learn not only about how nutrients fuel your body, can help it heal and how certain foods can even cause diseases, but also about our emotions, behaviours and feelings towards food.  For example, hunger.  We all feel it at some point, however I came to realise that the moments I was hungry was usually when I wasn’t doing something, or had a spare moment to think about food.  Check out 5 Tips for When you are Hungry or Think you are Hungry for more and my tips to deal with it.

11. Turn fitness and exercising  into a fun family affair

Fitness and training has had such a positive impact on our family – not only can I train with my husband, which we love to do together, but we make it a family affair by getting our ‘mini me’ involved, which he absolutely loves.  Being the active 5 year old that he is, he loves to have competitions, run races, go biking / skating and take walks together.

He also loves being involved in training sessions and in summer we spent a lot of time outdoors doing fun stuff like this.

Awesome times and building family memories.

12. You are stronger than you think – both physically and mentally!

All it takes is focus, discipline and adopting the mentality to push yourself.

I was so excited to reach a new PR (personal record) in Dead Lifts with the help of my friend, and strength coach, Will – Barbell Strength.  You can see the video here.  At 3 weeks out of my competition I wasn’t sure just how physically strong I would be but I was in the zone and up for giving it my all and was surprised, and happy, to reach a new PR.

Mentally speaking there were many many occasions where I would have either 1) given up (when I felt tired at the end of a set whilst training) 2) given in (to eating more than I needed to) or 3) just gone to bed (when I was tired rather than spend time writing this blog) BUT… I had a goal and I wanted to succeed in doing the things I set out to do and had planned that day / week.  Being mentally strong in so many situations is such an eye opener for what is possible.

13.  You can make one of the most awesome chocolate cakes ever without eggs and dairy! MEGA!!!!!

I am a total cake monster.  I LOVE cakes – cupcakes, chocolate cakes, birthday cake, whatever – that’s my weakness.  Since last year I have been searching for the best chocolate cake made without eggs and dairy.  After some searching, and experimenting, we made one which is the best I’ve ever tasted.

Click here for the simple recipe, mouth watering photos and easy how to.  Damn that cake – I would love a piece right now!

14. Cooking is fun!

Who would have thought it.  The girl who never had an interest in cooking started experimenting and making her own recipes.

Since I went a hybrid of vegan/macrobiotic and was in contest prep I needed to get creative in the kitchen – make new dishes, spice the same food up and keep meals interesting.

Along the way I have been posting quite a few recipes which you can see here.

A few of my favourites are the Simple, Clean and Sticky Banana Bread, Thai Soba Noodle Salad and the Fiery Spiced Cod.

15. Life isn’t about finding yourself, it’s about creating yourself

My husband and I have both been busy getting creative with our trainings, food, photos and YouTube videos.

I wrote more about this on my 2 Weeks Out Contest Prep post.

 16. The unexpected can happen 

I’ve met so many amazing and awesome people this past year who I’m blessed to call friends and so many things have happened that I could only have dreamed of.

For example I was speechless when this happened and am so grateful to have the support of XXL Nutrition and ICE76.

There are big plans for 2015 for which I’m really excited for.   Like my mum always said “The World is your Oyster”.

17. Listen to your coach, stick to the plan and stay focussed. 

There is no secret, no potion, no trick.

You need to listen to your coach, workout, eat clean, rest and repeat.

Thank you Jerry Koolhoven for all your support and guidance.

To conclude…

I’m so thankful for every single day of my Enercup contest prep.

I have learned more about myself than I ever thought was possible.

I’ve questioned things, found my passion (check out For the Love of Bodybuilding for more on that) and am extremely excited for my next contest – the FlexCup, which I’ll be documenting over the next 7 weeks here.

Photo credit: Jadette Photography

 

 


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From Kidney Cancer to the Enercup Contest Stage: The Tan may Fade but the Memories will Last Forever!

Lisanne Vos (getfoxfit) - Photo credit: JLS Photography

So many emotions.

Last year I set a goal – to compete in my first bodybuilding contest together with my husband (me – Bikini Fitness, Maarten – Bodybuilding -90kg).  I wanted to be as healthy as humanly possible, create a physique I was proud of, see far I could push myself and spend valuable time with my hubby doing something we both absolutely loved to do – lift weights.

I was focussed and I was excited… then a little thing called kidney cancer came along (diagnosis day was interesting!)

But this only added fuel to the fire and I was even more driven, motivated and stubborn than ever to reach my goal.

Just over a year ago I couldn’t walk after having surgery to remove my right kidney with a massive (nearly 1kg) cancerous tumour attached, who I named Lionel – if you want to see the craziness that is Lionel, click here (don’t click if you are squeamish).

I remember those first days well – needing help to get out of the hospital bed, experiencing pain that I never believed was possible and overcoming huge hurdles like walking (more like shuffling) 1 step more than the day before.  They weren’t the most glamourous of days, but I wouldn’t trade them for any other.

I’m a huge believer in being thankful for everything that happens – the good and the bad.

Having the goal I set really helped me through my diagnosis and recovery – mentally and physically.  I needed a focus to take my mind away from the dreaded C word and I needed to stay strong and stay positive to get through it all – so an athlete mentally was adopted.

As I sit here typing it’s crazy to think that I reached that goal and more.

My biggest victory was standing on the Enercup podium on front of 800 people with my battle scars and one kidney.  Being alive and getting to the stage cancer-free was already a massive accomplishment.

Throughout my prep I overcame and learned so many small and big things.  For the first time in my life I was comfortable and confident enough to wear shorts in public (may seem a small feat but it was huge for me – the person who always hated their legs and glutes).  I learned about nutrition, weight training, fitness and the body/mind connection – all of which I have a passion and hunger for to become as knowledgable as I can.

I learned about, and experienced, self control and discipline.  I developed a huge passion for psychology and am fascinated about why we do things, our behaviours and emotions.

This goal, this prep and this sport has changed my life.

It’s crazy to think that the goal I set all those months ago has come to light.  Like I said in the title – the tan may fade but the memories of last weekend’s competition will last a lifetime.   A day my husband and I will never forget, and for which we are both extremely grateful to have come home with 2 prizes.  I couldn’t be more proud of Maarten who placed 4th in his class.  He rocked his performance and I can’t wait to see his progress for his next contest (Ironman) in December.

As for me.  Words can never express just how speechless and humbled I am at receiving the “Women’s Overall People’s Choice Award”.  A trophy which means so very very much to me.  A true honour.

Being part of the Enercup was just awesome.  Not only did I get to spend the day with my Team JK family, but I finally met quite a few “online friends” in person and made new friends.  Maarten and I both enjoyed every single second and minute of it.

Not to sound like a Ms Universe speech but the Enercup’s magical-ness would not have been possible without quite a few people.

From the bottom of my heart I thank my parents, my husband, my son and all my family and friends for their support throughout last year and towards this contest.  Your support has meant the world to me!

My Coach Jerry Koolhoven for all his guidance, advice, trainings sessions and support.  Jerry you rock, full stop.  I set out with a goal and we made this happen together, I will forever be thankful.

My posing coach, and wonderful friend, Sasha van Dijk for all her support throughout this year.  Your teachings, words, wisdom and help has meant more than you could ever imagine.

Angela ColorFame for making me feel like a princess on the day itself.  If you need a brilliant and talented MUA, look no further!

Viola Aloema for creating my dream bikini.  Darling, you hand made a very special piece, which I will always treasure.

My Team JK mates and Fitness Boulevard extended family.  So proud and grateful to know you guys and call you friends.  Thank you all for your support this year. You are all bloody amazing!

This year has been an amazing one and each and every person who I’ve come into contact with (on and off-line) have a special place in my heart.  All I can say is Thank You.

Now onto the task of collecting and collating photos from the Enercup, which  I will upload to album shortly on my Facebook page.

This is just the beginning and I’m excited to work towards the next goals

Bodybuilder 4 life.

I’m grateful to have found it.

Flexcup here we come!!!

#9weeksout

Lisanne Vos (getfoxfit) Photo credit: JLS Photography

Lisanne Vos (getfoxfit) Photo credit: JLS PhotographyLisanne Vos (getfoxfit) Photo credit: JLS Photography

Photo credit: JLS Photography

Don’t forget to follow us on Instagram!

Other blog posts you may like are:

What are you training for?  Essentially, Life!

Working out is a reward, not a punishment

Getting fit after cancer 


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1 Week Out (Bikini Competition Prep) 3 Big Learnings and Peak Week…

Team JK athletes (Enercup 2014) feat Lisanne & Maarten Vos (@getfoxfit) Team JK athletes (Enercup 2014) feat Lisanne & Maarten Vos (@getfoxfit) Team JK athletes (Enercup 2014)

Above are a few shots from today at the Team JK head quarters Fitness Boulevard with our team mates who are all competing in the Enercup this time next week.  All happy in our new team hoodies.

Well… I can’t quite believe it myself but in just 7 days we will be on the stage!

All those months of hard work, focus, dedication and discipline that all of the athletes have put in will come to light.

One word – exciting!

Current mood: Feeling like a kid counting down the days til Christmas whilst preparing for this like I would a wedding.  It’s a big day for us both, as well as all the other 150 competing athletes.  Number 1 goal – to take in and enjoy every single minute.

I can imagine that the next days will be a sort of ‘right of passage’ – going from contest prep through Peak Week to the competition.

During this last week there have been 3 main thoughts and learnings, that I’ll share with you:

1) Do it for YOU

Yes, you are on stage and you are ‘competing’ but essentially I undertook this goal and lifestyle change for me.  This time last year I was just getting back on my feet after kidney cancer surgery.

Coincidentally, or not, the day I created this website and entered back into the gym after surgery was exactly 1 year ago to the Enercup date (5 October).

On that day, last year, I walked into the gym with a clear goal – to push my limits, challenge myself, create a body I was proud of and most importantly be the healthiest version of myself.

A quote that really had an impact on me last year was

“It is never too late to get the body you have always wanted”

And this was exactly what inspired me, at 34, to do just that.  There were so many parts that I was insecure with (mentally and physically) so setting a goal of entering a Bikini Fitness Competition was exactly what I needed to keep me focused and motivated.

I have had many many learnings along the way – a sort of self discovery.  Have had some hard days, some days when you question yourself and had many days which have been just pure awesomeness in 24 hours.  I’ve met amazing, wonderful and inspiring people who I now call friends, and who have become family.

Honestly, I have loved every single freaking minute of this prep (the good and the bad).  So, yes you are up on that stage “in competition” against others, but truly I am only in competition with myself.

This being my first contest will reveal a whole load of things that I can work on for the next competition, and in general.

Physically there will be things I can improve on, and mentally there will be new obstacles, challenges and opportunities to become a better person all round.

2) Try doing things differently and slow down!

Being a creature of habit I have quite a few big and small routines that I adhere to every day… however this week I mixed things up a bit.

I’ve finally taken my TIME with things instead of rushing through the day to get everything done on my ‘to do’ list.  Life is about enjoying every moment (see No 3) so why not take the time and pride in what you are doing – no matter if it is making dinner, working, doing the dishes, taking a photo, playing with your kids, exercises or doing supermarket shopping.  Be mindful.

Also – why not try and do things differently – take a different route to the gym, try different foods, try new ways of training, ask yourself these questions to recharge your goals, try doing something else in the evening than what you usually do, go somewhere new with your kids, explore, undertake an ‘adventure’ of some sort.

Don’t get stuck.  Shake things up.  You might just be very surprised at the result.  I have been a lot calmer and unstressed than other points in my life because of this week – and that’s all due to changing things up and slowing down.

Even think about and be mindful to take the time and breath properly.  Did you know that many people (including myself) stop breathing correctly when they are writing an email? So take your time and be aware of what you are doing and what’s happening around you.

3) ENJOY IT

As said above – enjoy your life.  Enjoy your day.  Enjoy your food.  Enjoying hanging out with your friends and family.  Enjoy time by yourself.  Just enjoy everything.

One thing that is certain is that I want to enjoy every single second of the Enercup next Sunday.

I want to enjoy getting ready, being backstage, being around people who have gone through contest prep and who share the same interests and passions.

The week ahead

I’m really looking forward to the next 6 days leading up to the contest.  I’ve put in the hours, I’ve scrutinised every meal. I’ve woken up with a plan and gone to bed with either A) learnings or B) the most awesome feeling of accomplishing what I set out to do.

It’s now time to carb load (YAY!!!), have fun with light training sessions and get my girly on with a little pruning, prepping and pampering…

Be sure to follow the in’s and out’s of next week, as well as all backstage antics, at the competition via Instagram and Facebook.

See you on the other side!


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47 Bikini Competition Bag Essentials (to take Backstage and to the Contest)

47 Bikini Competition Bag Essentials (www.getfoxfit.com)

I complied this list for my last contests so thought it would be good to share in case anyone is looking for a checklist – Essentials that you need for the competition and throughout the day.

  1. Zip lock bags (to put your things in – like your bikini, jewellery, make up etc.  Since they are see-through you can easily find things.)
  2. Bikini
  3. Extra bikini (if you have that)
  4. Posing heels
  5. Extra posing heels (if you have them)
  6. Anti-slip pads for heels
  7. Black robe
  8. Black sweatpants, t-shirt / vest, hoodie
  9. Change of clothes (if you are going out after the show)
  10. Competition jewellery
  11. Make-up
  12. False eyelashes and glue
  13. League / competition passport
  14. Printed ticket
  15. Printed coach ticket (if applicable)
  16. Printed passport photo (if necessary, for your pass)
  17. Print out of the competition programme
  18. ID card
  19. Directions to and from venue
  20. Cash (for the exhibition stands / food / spray tanner / Make Up Artist)
  21. Face towel
  22. Padlock for locker / lock for bag
  23. Resistance bands (to warm up with)
  24. Flip-flops
  25. Latex gloves (to help others with their tanning)
  26. Box of tissues
  27. Mini sewing kit
  28. Safety pins
  29. Lip balm
  30. Lipstick (store in easy place for touch ups)
  31. Dental floss
  32. Bikini Bite
  33. Super glue (in case of posing suit / bikini mishaps)
  34. Hair appliances (straightener, curler)
  35. Hairspray
  36. Dry shampoo
  37. Hairbrush
  38. Hair clip (small and large)
  39. Nail file
  40. Cotton buds
  41. Water
  42. Food / snacks for throughout the day
  43. Food for post contest
  44. Phone & charger
  45. Mirror
  46. Coffee
  47. Plasters

Good luck to all the athletes who are competing this weekend and in the upcoming contests!  I’m extremely excited to be competing and hope to see you guys there… don’t forget to stop by, say hello, take some selfies and try out the yummy protein pancakes and bars at the XXL Nutrition stand :)

PS… searching for a new gym?  Fox Gym is opening in Rotterdam from February.  To join the #foxgymfam email: info@fox-gym.com for more info!