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: Top 5 Food Tips to Help you Reach your Heath Goals and Create the Body of your Dreams

Top 5 Food Tips (www.getfoxfit.com)

 

STRENGTH –

Anyone can workout for an hour, but to control what goes on your plate the other 23 hours… that’s the hard work!

 

Ain’t that the truth.

You can sculpt, build, lift, push, pull and sweat as much as you can through exercise, but without the right food (and portion sizes) to fuel your body it won’t change as much as you want.  It’s not just about being strong in the gym but OUT of the gym, in the other 23 hours.

Last year I intensively worked out and ate very healthily however my body made the most dramatic changes when I modified what I ate, how I ate and my portion sizes.  Yes, I was eating healthy food but just way too much and being the carb monster that I was, the percentage of macronutrients that I ate was WAY off.

Once I set my goal the biggest thing I needed to do was change my habits and emotions towards food as well as eat smaller portions, different % of fats, carbs and protein, eat more often (every 2-3 hours) and, like I said before, stick to the plan.  No ifs or buts.

Food really is a science, that’s what makes it so interesting.

Abs really are made in the kitchen!

On that note, here are my Top 5 Food Tips 

1. Portion Control

I cannot stress this one enough!

We all built individually and need different amounts of calories and % of macronutrients (carbs, fats and proteins) depending on your goal(s), so what may work for your friend / sister / neighbour / training buddy may not work for you.  In my case, I was eating the same (if not bigger) portions than Maarten, my husband, who weighs nearly twice my weight!  No wonder I didn’t see any changes for all of those months.

You can check out some example of portion control on my Pinterest board here.

2. The best exercise you can do is walk away from the kitchen and fridge with a glass of water! 

Last year you could find me hovering around the kitchen, usually at times when I wasn’t so busy and had time to think about food.  I would go in there and nibble on a handful of nuts, or have a few sneaky crackers here and there.  Dates filled with walnuts were a huge favourite of mine – so I would have a handful of those too a few times through the day.

I thought I was being healthy BUT I wasn’t paying any attention to the calories or nutrition of the food I was eating.  Yes, dates and walnuts are healthy but they are packed with fats (even though they are good fats) and sugar (even though they are natural sugars), so are high in calories and carbs too.

Even though I was eating healthy options I was consuming far more calories than my body needed.

So next time you find yourself in the kitchen, looking for munchies – get yourself a big glass of water instead!  More often than not we are either “bored” or dehydrated when we think we’re hungry.

3. Be mindful what and when you eat

I have learned to say no.  Believe me, this was a massive thing for me.  I would always eat what, when and where I wanted.

I absolutely love food, especially cakes and would never ever turn down the offer of one.  Birthday parties, work gatherings, dinners out etc. were always exciting times when I would eat any of the things on offer.

However I had to make a conscious decision to really see and take on board all that I was eating – it’s an interesting thing to do – as, like I said, there were those moments alone in the kitchen with the sneaky handful of snacks that I wouldn’t consider as extra calories or even think about… but they all mount up.

So, think before you eat.  Make smart choices.   And learn to say “No”.

4. Keep a ‘food diary’ for a week

Something that made a huge impact was keeping a “Food Diary / Schedule”.

I really wanted to see what, how much and when I was eating so I started using the “Notes” function on my iPhone and ‘writing down’ what, when and how much I was eating.

What an eye opener!

Again – yes all healthy things, but WAY too much – especially in the evening.  I had formed habits, like eating peanut butter on toast with a tea at 20:30 when I would watch The Big Bang Theory.  That was my ritual.  And these were very unnecessary nutrients and calories that my body didn’t need, since I had already ate enough carbs and fats through the day.

So I had to change my habit and make a conscious effort to replace this ritual with something else… which has now become a salad and green tea.

Writing things down and seeing what I was eating was really interesting.  Give it a go!

5. Be accountable to someone other than yourself 

Another biggie!  Sometimes being accountable to yourself is just not enough.  “No one will know if I have that biscuit / croissant / McDonalds etc.”  You, of course, but sometimes the pleasure outweighs the guilt, so you eat it anyway.

However, having another person to be accountable to (and not wanting to let down) can really help you focus, stick to the plan and help in the motivation department.  For me this person was my coach Jerry Koolhoven.

So share your goal with someone (your partner, a friend, a colleague whoever) and go for it!

Another blog post you may find interesting and like to read is:

Hungry, or think you are hungry?  

 

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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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How to Start Eating Clean – Tips and Essentials

Lisanne Vos (getfoxfit)

Why we decided to Eat Clean

Just over 1 year ago we took the steps to “eat clean”.  We always ate what we thought were healthy options, but the more we read into it and really paid attention to our choices the more we realised we needed to clean up our act.  Seriously.

Many of the healthy foods we had consumed were marketed at being healthy but truly weren’t… so the best way forward was to cut the crap, and go simple and by simple I mean clean.

After cancer reared it’s head last year I deepened myself into nutrition even more, reading loads.   If you are looking for a great book on how the body reacts to food and nutrition then this is a must – Clean – Dr Alejandro Junger.

I won’t lie – it was an interesting transition and learning curve especially when it comes to your attitudes to food, cooking and eating.  Eating clean is really a lifestyle choice, not a diet, as you want it to be sustainable (not just for a few weeks).

We have taken up clean eating to cut out sugar / toxins / chemicals / E-numbers etc. in order to fuel our bodies with the right nutrients they need to be healthy and in turn clean eating has had a very positive impact on how our bodies look – we have both lost weight, dropped clothes sizes and our body fat % has decreased.  We also feel much more energized through the day (no more sugar highs and lows).

Want to see results and changes in your body?  Then you have to eat like it.

Abs are certainly made in the kitchen!  I can testify to that one.

What is Clean Eating?

There are a few definitions but to me it means eliminating sugar, processed / refined foods (baked goods, candy, sodas, white flour, white rice, etc.), chemically charged foods, preservatives, E-numbers and anything high in saturated, trans fats or fried food.  Eating clean is consuming foods in their most natural state.

Tips and Where to Start

Clean eating is something that I am passionate about and always happy to help others who are interested to start, so I thought I would put together a few tips:

  1. Remove the processed foods you have in the house. If you remove temptations, and not have it lying about in a cupboard / or the fridge, then you will have more success in sticking with clean foods and options.  So the candy, crisps, fizzy drinks, microwave meals, pasta sauces, white rice, white flour etc. gotta go.
  2. Read labels and ingredients – it will amaze you!  Especially how many products marketed as healthy really aren’t or have a heap of sugar or E-numbers in them.  For example, prawns.  Many of them contain additives and E-numbers, so I always opt for the one that says “Ingredients: prawns” and that’s it.   Nothing more, nothing less.
  3. Water, water and water. In order for your body to function it needs a whole load of H20, so please make sure you are drinking enough through the day and evening.
  4. Start your day with lemon water.
  5. See it as a new exciting journey and creative outlet.  In the beginning I had to find my groove, but I loved the process of gaining confidence in my food choices and creating new meals and snacks.
  6. Be prepared!  I have been caught out on many occasions when I have been out and about without taking my own snacks.  I learned the hard way and I plan, prepare and pack snacks / food.   By having food with you it’s much easier to eat clean (when there may not be any clean eating options available).
  7. Keep an eye on your portion sizes.  My biggest learning.  I was eating the same as my hubby (who is twice the size and weight of me) and I wondered why I couldn’t feel / see any changes in my body.  Since having smaller portions – with more protein and veggies and less carbs (I was a carb monster) I have noticed the biggest change.
  8. The green grocer is your new best friend.  I have been a combo of macrobiotic / vegan for the past 7 months so have been veggie crazy, I used to hate them and now love everything.  Veggies are awesome for snacks, smoothies, and always included at lunch and dinner.  Buy and try new veggies.  Try out different combos of veggies in meals / snacks / smoothies and just have fun it all.
  9. Pinterest has really helped in my clean eating journey, there are loads of recipes, and boards to follow that are dedicated to clean eating.  You can check out my clean eating board here and clean eating snacks here.  Want more inspiration, then just do a search on Pinterest for whatever you fancy, for example – “clean eating dinner” “clean eating snack” “clean eating breakfast” etc. – there is a huge amount of good stuff on there!
  10. On Instagram?  You can lose yourself for hours searching hashtags and finding users who have the same interests as yourself.  So try out a search for #cleaneating #cleaneats #eatingclean #cleaneatingrecipes etc.  I’m constantly inspired.
  11. Need some more clean eating recipe inspiration?  Click here.

Main Shopping List Essentials

  • Lemons
  • Flaxseeds
  • Walnuts or cashews (Important: unsalted and raw)
  • Rice crackers
  • 100% organic peanut or almond butter (you can easily make your own – click here)
  • Veggies
  • White fish (We only eat salmon or prawns once a week)
  • Chicken & beef (for my hubby and son)
  • Coconut oil
  • Sweet potatoes
  • Brita water filter
  • Seasonings (unsalted) and herbs
  • Green tea (no added flavors, just green tea)
  • Nan Yu tea
  • Coffee (I drink mine black)

In conclusion

It’s not a diet or a phase, it’s a LIFESTYLE

If you have a goal in mind (a weight / a dress size / toning up etc.) please give your body enough time to deal and react to clean eating.  You won’t see a change over night, but you will start to see improvements around 4 weeks.

There will be times when you crave sugar but the less you eat it, the less you crave it.  It really is like a drug, crazy!

Trust the process and give it a shot.

clean eating