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

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


Leave a comment

Latest Contest Prep Video – 5 Weeks Out FlexCup | 6 Weeks Out Ironman 2014

Where has the time gone?!

Since the Enercup contest it’s been all go and it’s high time for a new contest prep video :)

Below is our latest, documenting a few trainings during our contest prep – Maarten at 6 weeks out of the Ironman/Ironmaiden and myself at 5 weeks out of the FlexCup.

Both of us are working on bringing a few changes to our physiques, so it’s full steam ahead! LESGO!

Don’t forget to subscribe to our YouTube for more vlogs and updates!

Advertisements


Leave a comment

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?  

 


Leave a comment

Peak Week Contest Prep Vlog – Enercup 2014

Check out our vlog below in the run up to the Enercup contest.  

The video contains scenes and insights into our “Peak Weak” as well as the actual competition, our stage time and routines.

We had an unbelievably awesome time.  Have a look for yourselves…

Don’t forget to subscribe to our YouTube for more vlogs and updates!


Leave a comment

Newest Video Online Now! 2 Weeks Out Contest Prep – Enercup 2014

Check out our latest Contest Prep for the Enercup below…

Things have been heating up with the competition coming closer and closer, so we have been upping our trainings and giving it out all in these last couple of weeks.

Don’t forget to subscribe to our YouTube for more video updates!

 


Leave a comment

Newest Video: 3 Weeks Out Contest Prep Online Now!

We have been busy filming, producing and editing our latest video, which gives you a little insight into our contest prep for the Enercup at 3 weeks out.

As said in this blogpost video is something Maarten and I have both wanted to do for ages, and we are excited and super inspired to bring you more.

Check out the video below featuring a few of our trainings last week with friends in various gyms around Holland…

Don’t forget to subscribe to our YouTube for more video updates!


1 Comment

Fiery Spiced Cod and Broccoli (Easy, Tasty and Clean Recipe)

Fiery Spiced Cod & Broccoli (Easy, Tasty & Clean Recipe)

Let me introduce you to my most cooked and consumed dish.

Since I am in contest prep and 4 weeks out of my competition I have to closely monitor what I am eating and this meal is a firm favourite.

Easy, tasty, yummy, healthy and clean recipe that packs a punch in the spicy department – perfect!

If you don’t like it super spicy, then just leave out the chili and fresh cayenne peppers.

Enough for 2 servings.  Cooking time: 20 mins

Ingredients:

Frozen cod (400g)
Broccoli (500g)
Spices
Turmeric (2 tsp)
Paprika powder (2 tsp)
Chili pepper (2 tsp+, depending on how hot you want it)
Cumin (2 tsp)
Fresh cayenne pepper (1/2 to 1, depending on how hot you want it)
Pepper (2 tsp)
Himalayan salt (1/2 tsp)

How to:

1) Finely chop the fresh cayenne pepper into small bits

2) Put the frozen cod and all the spices in a big pan, cover it with a lid and cook it on a medium heat (around number 4/5, or turn to just less than half) for 20 mins (since the fish will be cooking from frozen I don’t use any coconut oil as it will cook in it’s juices)

3) Grab a medium pan and bring water to a boil

4) Wash and cut your broccoli

5) When the fish has been cooking for 10 mins add the broccoli to the pan of boiling water and cook that for 7-10 mins (depending on how firm you like it)

6) After 20 mins – mash up the fish in the pan and fully mix so that every bit is covered in the spices and sauce

7) Drain the broccoli and serve

Nom Nom Nom!


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)