Bikini & Fitness Model Competition update...

I took the above pic last night, nearly 2 weeks into my contest prep for the bikini division.

It's crazy to think that Lionel the kidney cancer mass/tumor lived in there and was extracted (along with Mr Right Kidney) just 5.5 months ago. I was bloated for about 3 months after the surgery but decided to have manual lymphatic drainage, which certainly helped.   I have been in contest prep for 2 weeks now and am happy to see changes - I have lost 2% body fat and 3.5kg.  The main focus (body wise) right now is to cut cut body fat and build lean muscle, it's a cool process to witness.

I am writing all about it on my other blog (GetFoxFit).

I'm also posting daily photo updates on my Instagram and facebook :)

If anyone has any questions about fitness after surgery / cancer please get in touch, I am very passionate about this and always happy to help / support! info@lisannekeir.com

Inspiration for the day...

I came across this on my Pinterest feed today - so much truth and something that we should remember.

The good, the bad and the ugly can happen BUT it's up to YOU to decide on how you react to life, situations, people, emotions, feelings, decisions etc.

Life is what you make it.  It's your responsibility to make "the best" decisions for yourself and how you feel / react to different circumstances (you can change your attitude any second).

Take responsibility and be your own savior ;)

Have an awesome day!

One of 2014's goals - A Bikini & Fitness Model Competition (FAQ'S)

2014 is the year where I will compete in a Bikini & Fitness Model Competition.  Last year I was set on entering but along came Lionel who put the brakes on that.  I had been excited for a challenge and to see how much I could shape, tone and sculpt my body.  I really loved being in the weight room and developed a keen interest in nutrition.  Since kidney cancer surgery and getting blooming pneumonia my determination has increased (you don't know what you got til it's gone!).  I do believe everything happens for a reason and now is the time to compete - I'm 100% dedicated and in the zone, mentally and physically.

When talking with friends and family I have had a few queries about it all, so I have made a little FAQ below.

In all honesty a few years ago I had no clue what it was, what it entailed and didn't know there were different divisions for female 'bodybuilders' (for more info on the contest divisions click here).

So onto the FAQ.

What does a Bikini & Fitness Model competition look like?  How does a competitor look?

Think lean, tight and toned.  Judges are looking for a 'softer' look than that of the other divisions.  Competitors are judged on balance, poise, physical appearance and overall stage presence.

Bikini Competitors are athletes - they train very very hard through weight training & working out and have an immense amount of focus when it comes to what they eat.  One of the most challenging parts to the sport is the nutrition and eating part as you follow a very strict food regime.

What competitors show on stage is something they have worked hard on every single minute of the day for the weeks and months that they have been in competition prep.

What happens on the stage itself?

Competitors will present and show their physiques that they have built, trained and sculpted.  There is a stage walk, routine and various poses that competitors need to perform.

Here are some photos of a few competitions as well as some shots of one of my fav athletes, Amanda Latona (3rd photo).

Will you have to wear fake tan?
Probably the most asked question haha.  Yes, I will.  Since I am the whitest girl alive it will be fun being tanned for a change.  I won't be going near a sunbed so am on the market to find the most natural tanner I can.  Suggestions welcome!

Why is being tanned necessary?
Tan is essential to show off the physique you have achieved.  It shows definition,  lines and striations under stage lighting.  The goal is not to be too light or too dark, so just the right amount to show off your physique in the most optimum way.

Why are you entering?
It is a goal that both Mr V and I had last year (he bodybuilding, me bikini competition) and it's an awesome thing to undertake together.  We have fun staying fit, sculpting muscles and learning more about nutrition together.
I got through cancer, having a kidney removed and a bout of pneumonia, so why not ;)  I love fitness and healthy living and this is taking it to the next level.  I want to set myself a goal and a challenge to be even better than I am at this precise moment in time.  I'm excited for the experience and I think it will provide me with many learnings and insights that will positively impact my life.

Where and when?
There are various competitions in and around The Netherlands (as well as other countries). As to my competition date - that will be set with my coach and trainer in the next few weeks.

If you are interested, you can follow our journey to the stage (plus recipes, healthy eating and fitness tips) via:

GetFoxFit

facebook

Instagram

Pinterest board
All I can say is Bring It On! :)

Listen to Ferris!

Still one of my fav movies and quotes.

Like Ferris Bueller says:

The Year of the Magnificent: 2014!!!

Happy 2014!!!

I used to find 1 January (and the whole month of January) a sort of no man's land.  In the past it seemed a little empty after all the Christmas celebrations and excitement, but not this year.  This is the start of seeing things differently and on a magnificent level - from the small to the large.

Even though every day, and even every minute of the day, can be a new beginning, there is something about the 1st day of a new year that just clears the slate and is, in a way, a rebirth.  A clean sheet to start off how you mean to go on.

This morning an email arrived that said What's your 2014 theme word and it got me thinking.  I know what I want to achieve this year and the word that I have chosen is "Magnificent".  How cool will it be to look back on 2014 and know that you did all things with passion and magnificently!  From the small things you do on a daily basis to the big projects and goals that you have set yourself.

As well as having a theme word I really like this:

And let's not forget to write your goals down.  It makes such a difference to put pen to paper (or finger to keyboard) and put those things on a list / word doc where you can go back and review through the year.

Have you written your goals?  And what's your theme word? :)

Goodbye 2013... HELLO 2014

Dear 2013,

I would like to thank you for all that you provided.

You have taught me many things and I am thankful for everything.

A year not to be forgotten but it's time to say goodbye and to welcome 2014 with open arms and an open heart.  I excited about EVERYTHING.

Wishing you all a memorable last day of the year.  May 2014 be filled with love, joy, fun, health, happiness and magic :)

xoxo

Winter sun and yoga headstands

I would be lying if I said I enjoyed every moment of the last 4 weeks.  I reckon they have been my most taxing but enlightening of the whole recovery.

As said in my last post I have been 'on the bench' for the past month due to pneumonia.  It was an interesting period where I, after my first CT scan since surgery, was given the all clear for cancer but then told I had pneumonia.  Gutted.  Pneumonia?!  I thought I just had a chesty cough, but oh no.   I was hoping that my 'Results Day' would give me the closure I needed and the all clear to move on.  It was bitter sweet as thankfully I was cancer free BUT I had a nasty lung infection, which meant I had to put some plans on hold.  Needless to say I didn't enter a gym or do any strenuous exercise at all for the past 4 weeks.

After having been on 2 courses of antibiotics (necessary to clear the infection but basically it's like dropping a nuclear bomb into your system that leaves you with headaches, nausea and all sorts), watching numerous Wes Anderson / Bill Murray / Luke & Owen Wilson movies (Moonrise Kindgdom rocks), making soups and generally relaxing I am ecstatic to finally be back in the game.  

This week has certainly been a turning point and one where I feel happily in control again.  Starting back at work has been awesome.  Finally feeling healthy again feels awesome and being able to do what you want feels awesome.  I can honestly say that I am making the most of my days now... this is something I yearned to do since the kidney cancer surfaced but I always felt my reigns were being pulled back and I couldn't go 'full steam ahead' with what I wanted to do.

So, we are back on track.  Today I took advantage of the gorgeous winter sun and blue skies, got on my running gear and dusted off my Nike Frees for some outdoor cardio.  With the sun on my face and the crisp air I truly felt alive.  I really did.  Sprinting with a smile on my face - I'm alive and I'm healthy.  Life is good! 

I didn't stop there.  I came home and did something I have been meaning to do for MONTHS.  I kid you not, months!  I have been building a Pinterest board filled with yoga poses and inspiration but for some reason never did it.   But not today - this is the week of being in control and being a do-er!  So out came the yoga mat (months old and used mainly by Curious Kid for his forward rolls) and I set out to do a headstand - something that I haven't attempted since I was about 6.  Even after 15-20 mins of practicing I was amazed at just how fast you can develop.... on a side note I have to add that 5 mins of that time was probably spent faffing with Timercam to snap a shot.  I did a yoga course years ago and I remembered the feeling of release, concentration and being in the moment.  How true that is.  Not only is it good exercise but it does wonders for relaxation, stress levels and being here now.  I should have started this months ago... I have known that all along but, well, it is never too late to start and this is my start.  

Exercise and feeling healthy really does keep your mood in check (good vibes only) and let your soul glow! 

All the things I have been telling myself for years have actually been felt - be in the moment, seize the day, enjoy the small things, be grateful to be alive and be in good health.  Another important learning curve through this whole recovery period has been that you really can accomplish great things (big or small) if you just focus, put effort into it and do it with determination.

So, what's next? :)

Back on the bench

We all have ups and downs, but it's all about our attitude, especially when it comes to the downs.

Just as I thought I had the all clear it turns out I have a lung infection. Sucks. As Mr V puts it - just another thing to add to the list, tackle and get over. So regarding training I am 'back on the bench'.

So I will make good use of my athlete mentality; rest, recover and look forward to being back in the game.

As a good friend of mine said at the beginning of this year "2013 will be the hardest year yet, but if you survive that, then 2014 will be awesome." How true those words are!

So here's to those going through some frustrating times... Keep your head held up high and look for the positives.

Through the donut... and beyond...

Into the donut we go

So last Friday was my first journey into the donut again after surgery.  Pretty much 3 months after my first scan, when Lionel showed up.

It was an interesting experience as having a CT scan isn't painful (unless you count the infuse and the yukky dye being injected into you at full force, which really isn't that pleasant).  But rather than painful it is quite emotional, or at least that was my conclusion when I was lying there.  It musters up quite a few feelings (Am I cured?  Am I healthy?  Has the cancer gone anywhere else?  What else might they find?)

Amazing how this piece of machinery (which is pretty impressive to say the least) and the sterile room can bring back so many memories which seem so distant yet so close at the same time.  Just weird, as last time I was lying there I was this happy go lucky (naive) person thinking "What are you guys on about my kidney's for?  They are fine".  So it was a strange feeling being back in there after so much had happened,  physically and emotionally.

I could have done with some music really (Prince please), but it's only 15-20 mins of breathing in, holding your breath and breathing out so it was over quite quickly.

I know it won't be my last time in there so I just have to make peace and friends with the CT machine - I may have to give it a name (Belinda?)  The positive is that they are keeping a watchful eye over you and anything that is abnormal will be seen sooner rather than later, and that is a reassuring feeling (especially after big old Lionel was found at a late and advanced stage).

Restless weekend

I apologize to my hubby and son for my crabbiness this past weekend.  Mum and stepdad knew what was up and how I was feeling so gave me the space I needed to deal with it in my own way.  Pretty much nerves, not knowing what to do with myself or my emotions and general restlessness.  I feel good, I feel healthy, really healthy... but I did before the last scan too - so I guess that played on my mind.  What if, even after the surgery and feeling totally healthy, that the cancer was still there or back?  I just wanted results that would give me the all clear, which I needed to move forward.

Results day

Before we even got our coats off the Surgeon happily said, "Your scan looks good - all clear" - what a bloody relief! Mr V and I let out a huge sigh of relief.  I thought I would have cried in all honesty, but I guess the couple of tears shed on the weekend were already the release that I needed.   So I sit here with my heart and soul filled with joy and happiness that I am cancer free forever thankful to the Surgeon, Specialist and hospital who have saved my life.  What a feeling.  Life can change in an instant.  There are things we have control over and things we don't and that is this crazy place called life but I vow to take this so called life by both hands, a curious head and a happy heart.

#FUcancer friends

I am happy to have met some great people via social media who are now friends.  We have gone through kidney cancer; sharing feelings, stories and notes has been therapy in itself.
A few of them have just had their scans and are awaiting results, so I am sending positive vibes their way!

Now and beyond...

As to how I feel now? Relieved.  Thankful.  Lucky.  Grateful.  Emotional.  Still a little restless in all honesty - it's time to put this chapter behind me and move on.  My body is probably as healthy as it's ever been, now onto healing the mind.  I found this, below, which pretty much sums it all up.

So happy that my story isn't over yet ;)

Where does motivation come from? Simply put - YOU!

Happy weekend!

Hope you are all having a smashing one so far.  I had a case of early morning inspiration, so at 4.30AM, got up, turned on my laptop and wrote the newest blog post for our Get Fox Fit website.

You can check it out here.

And remember it is never too late (or too early as was my case this morning) to accomplish something you want ;)

Pumpkin and garlic soup

It's autumn... That means pumpkins!

Today's soup - pumpkin and garlic.

Cooking time: 35 mins. 15 mins prep and 20 mins cooking

Ingredients:
1 large onion
8 cloves of garlic
1.5 kilo pumpkin
1 spoon coconut oil
Salt and pepper

How:
Cut up all your veggies.
Heat the coconut oil and "fry" the I onion and garlic for 3-5 mins.
Add the pumpkin and cook for 5 mins
Add 750 ML water and let it simmer for a further 10 mins
Take off the heat and using a brand held blender whizzzz into a creamy consistency.

Voila - ready to eat. Enjoy!

Athlete (not patient) mentality

It started with food and now it's a case of 'getting back on my feet'; building strength, endurance and stamina whilst de-stressing the mind.

When I was diagnosed the Dr told me "No gymming" - I was crushed.  It was the first thing on my mind that I thought could get me through this, but Ok, under Dr's orders I stayed away.

There are 2 occasions that come to mind in that period of knowing I had cancer and that I wasn't allowed to lift a weight or jog.

1) I was in the supermarket and saw a cute girl in her workout clothes and colored Nike's. My heart sank - I wanted to be her.  Fit, healthy and either going to / or coming from the gym.  I wanted nothing more than to have what she had, not this stupid cancer that was attacking my body and staying firmly attached to my kidney.

2) One night whilst doing the dishes, I just had enough - I needed to get out the house and 'feel' like I was doing something in the right direction of getting better.  So off I went to put on my headphones, gym clothes, Nike Free's and went for a walk... past my gym.  I lovingly looked through the windows from afar (the other side of the street) and I just longed to be in there, lifting some iron, trying another pull up and doing something that could help my body fight this battle.

It's funny how you REALLY want something that you can't have.  Well these 2 occasions taught me a very valuable lesson:

Remember these moments when you walk back into the gym!  After surgery, when the Dr gives you the go ahead, then go for it 100% (not 80% or 99%) - you are stronger than you give yourself credit for so seize the time that you have.  If you really want something then go for it.  The body can achieve what the mind conceives, so get in there and kick some a**!  

Which brings us to the present day.  I wasn't allowed to 'work out' until the 6-8 week mark, so last week (at 6.5 weeks post surgery) it was time to visit my 2nd home, the gym.  I feel very passionate about the gym / fitness and truly believe it is a VERY essential part of my recovery and I see it as a place where I can free my mind of stress, breath and let go whilst build a fit, strong and toned body.

Not only that but the support and encouragement that I have received from my 'gym buddies' has been overwhelming.  As one of them said, "If you didn't tell me I would never have known" which just goes to show you never know who is fighting a battle or what they have / are going through.  I remember seeing a few guys at our gym who had huge scars on their heads (which I think may be tumor / mass / cancer related) and I remember thinking "Those are some rad guys kicking whatever did that to them's ass!"  I had so much respect for them and that is how I feel when I make the choice to go to the gym and work on my recovery.  It is now my time to get strong (mentally and physically).

Since the diagnosis I found therapy in writing and now it is time for my therapy to expand to the gym.  A place where I can truly listen to my body and a place where I can build a strong physique and mind to last me a lifetime :)

So this leads me to the next thing... a new blog and a new goal.  It is a way of combining my 2 therapies - writing and fitness and is something that Mr V and I are extremely excited to do together.

Before the diagnosis we wanted to train and compete in a contest together.  We both love the sport and it's just awesome to do it together whilst having fun as a couple.  Since earlier in the year it has been our intention to start a blog together that will focus on fitness, clean eating, healthy living, workouts, the journey to the contest stage and how to combine that with having a family and 'health issues'.

Yes we may be training for a contest but essentially we are training for life!  This is not something that we want to do for just 1-2 years, but something we want to sustain for a healthy life that we can spend together with each other and our son.  Building a better, healthier, future for us all.

Yes standing on stage will be a new experience for me.  But I'm determined to follow through with this goal and show people that you can achieve anything you set your mind to.  In my case stand on stage after you have had cancer, with one kidney and hypothyroidism.

You have to grab life with both hands and this is the next step in my recovery and our journey forward together.

#FitForLife
#TrainingForLife
#BuildingStrength
#Recovery
#FitFamily

For those interested, here is our new blog:  http://getfoxfit.wordpress.com/

I thought the below photo was apt for this post.  Taken whilst walking to the hospital for surgery.  As you can see - clearly dressed to take on the operation as an 'athlete' in my work out clothes, Nike Free's and with my gym bag :)

I will continue to keep and update this blog as I have numerous posts that I still want to publish but need some work... so this blog will stay too.  However if you are more interested in clean eating and fitness you may want to head over to: http://getfoxfit.wordpress.com/

Apple, Carrot & Celery Juice

Can't believe I haven't gotten into veg & fruit juices sooner.

New fav: 1 x apple, 1 x carrot and 2 x celery sticks - 1/3 glass filtered water.

Blend. Enjoy.

BTW click here for more Clean Eating recipes, ideas and resources.

For those who are interested in the difference between juicing and blending (like me), I found the following.  

A little reminder

Why blog?

My brother from another mother told me, "You need to write more!"

He is right.  In the past I didn't really write - I chose to pick up a pen, paint brush or piece of charcoal and create some art instead.  However I have been pleasantly surprised that I enjoy writing and I should do more.
Do more of what makes you happy, right?! :)

It also got me thinking, why did I start this blog?

I started writing and blogging for a few reasons, but mainly because:

1) I was so happy to have found other blogs by people who had been through the same thing as I was going through.  Reading their story, how they coped and being able to actually get in touch with them was a huge support to me so I decided to share my story in case it could help someone else.

2) I wanted to write down every small detail and thought as it happened, as I knew that in a year or decade from now the memory would stay but the details may fade.

3) Writing became my therapy.  Some people take up painting, music or any other creative outlet when they are diagnosed with a disease.  I took up writing.  This blog became a place where I could write and say all the things that I may not have actually said to friends or family.  Looking back, I don't think I would have told many about "How Mario was going to Save Me" or 'Repressed Emotions' but my blog became a safe haven where I could write my feelings and parts of the story freely.  It was a place that welcomed my honesty with open arms, gave me the time to speak, never asked anything in return and never judged me.

4) Since most people follow their friends and families lives so easily and efficiently via social media (mainly facebook) I thought writing a blog would be a good way to share all the details of my story, my thoughts and "where my head was at" since I no longer had facebook.  Rather than go into the nitty gritty details personally I thought this would be a good place for friends, family or anyone searching for more info to read more if they wanted to.  Not everyone wants to know the full story so this way they could choose.

Over the past few weeks of my recovery writing has taken a bit of a back seat whilst I built a healthy relationship with clean eating and in turn finding my "happy place" with food.  (It feels great to make guilt free nutrition decisions,  I cannot recommend it enough.)

"I check your blog every day" Bro said, and this means a lot to me - that someone has taken the time to read my blog.   So the least I can do is honor his request.  I will continue to write more (plus post healthy eating recipes) :)

Thank you Bro for your honesty.

Gluten Free Pizza's

Pizza's are well loved in our household, a year ago we should have been sponsored by New York Pizza.

As a treat I wanted to make gluten free pizza's with Curious Kid.  He loved deciding on what he would have (salami and cheese), getting all the ingredients and creating it.

So simple!

Total time: 25 mins (10 mins prep and 15 mins in the oven)
We used gluten free pizza bases and added our own homemade tomato sauce:

- 6 tomatoes

- 4 cloves garlic

- Oregano

- Basil 

- Pepper corns 

Chuck it in the processor and done
Then add your own toppings

15 mins later - a very yummy (and healthier) pizza :)

Food for thought

Aubergine and Mushroom Quinoa

Quinoa, gluten free and packed full of protein & goodness. One of my fav food stuffs right now. You can do so many things with it - add to salads, have as a healthy breakfast instead of oats, use in main dishes... The list is endless.

Cooking is creativity to me and I like to try new dishes and come up with new flavor combinations. Today that new thing was an Aubergine and Mushroom quinoa dish. I was pretty happy with the result if I do say so myself and went back for thirds #phatty

Total time: 30 mins (10 mins prep - cutting everythining) and 20 mins cooking.

Ingredients:

1 big spoon of coconut oil

1 onion (roughly chopped)

4 garlic cloves (put through the garlic press)

Half lemon (squeezed juice) 

Ginger (about 2 tablespoon fulls finely chopped) I'm a little addicted to ginger so I added quite a lot

8 mushrooms (thinly sliced)

1 big Aubergine (cut into big chunks) 

1 tomato (roughly chopped after peeling.)  You can easily remove the skin by putting the tomato in just boiled water, leave for a few mins and then peel it off

3 sprigs of rosemary

Half a handful of thyme 

10 basil leaves (roughly chopped)

Himalayan salt and pepper to taste 

Method:

Add all the veggies to a big pan and bring to the boil.
Add half a cup of water and leave to simmer for 20 mins

In the meantime rinse 150g quinoa and then let it boil for 10 mins.   Drain any remaining water and add the quinoa to the big pan of veggies (the quinoa will soak up the left over tasty juices). 

Serve and sprinkle some pumpkin seeds on top.

Ta da, done! :)

Sunrise & Sunset...

Creamy Mushroom and Avocado Spaghetti

Today's mission - how to make a creamy spaghetti without dairy products and eggs.  Mission succeeded in the form of a mushroom and avocado spaghetti.

Total cooking time - 15 mins (5 mins prep and 10 mins cooking).

Ingredients:

Half lemon (squeezed juice)

3 garlic cloves (I recommend 4 actually.  Put through the garlic press)

1 onion (roughly chopped)

8 mushrooms (roughly sliced)

1 avocado 

100g gluten free spaghetti

Himalayan salt and pepper to taste

Method:

Bring water to the boil and add the spaghetti and mushrooms. Boil for 10 mins.

In the meantime put all the other ingredients into a blender / food processor until creamy.

Once the spaghetti and mushrooms are cooked - drain the water, put back on the stove and add the creamy avocado sauce.  Stir and mix in for a couple of minutes, until all the spaghetti is covered.

(The heat from the spaghetti and mushrooms will warm up the creamy sauce).

Enjoy!