Fit Lizzio Fitness Blog

Workouts, Recipes, Fitness Tips and More!


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Banded Hip Thrusts + Killer Leg Workout! {VIDEOS}

The holiday weekend is thisclose!!!! Is everyone else as excited as I am? I love my work, but I love my playtime too!

I plan on doing a mix of kicking back and relaxing as well as going on some adventures! The weather is gorgeous this time of year (and ummm every other time of the year…thanks Santa Monica!) so I’m going to take advantage of it somehow! I’ve really been wanting to rollerblade down by the beach lately. I loooovvveee rollerblading and don’t do it often enough. Any other bladers around here or is it just me?!

On Tuesday, I did a pretty killer leg workout. It was a mixture of strength training and athletic movements. It completely turned my legs to jello and was a lot of fun! I’ve been doing hip thrusts since pretty much the beginning of hip thrusts (thanks Bret!), and have done them with barbells, dumbbells, and bands. Since my first training studio had a Skorcher (built specifically for hip thrusts), I was able to do banded hip thrusts whenever I wanted, but most gyms don’t have that. I had never actually attempted to do them anywhere else, but decided to try to get creative and figure it out. I found the PERFECT solution and it can be done at any gym containing a standard bench press. Maybe people have already been doing this for a while, but if not, I highly recommend trying it out:

Here’s the full leg workout I did:

Deadlifts: 4 sets at 149 x 15, 159 x 12, 169 x 10, 179 x 8

Deadlift set up

Deadlift set up

Banded Hip Thrusts: 4 sets of 20 reps (next time I’ll try with a thicker band)

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Combo: 3 sets of KB Swings (28kg), Sled Push, Squats, Sled Push (video below)

Superset: 3 sets of DB Walking Lunges (20lb DB’s x 10) + Broad Jumps (10 reps)

Definitely scale this to what you can do and as always, check with a doctor before trying any new workout programs. If you’re unsure of how to do any of these movements, feel free to e-mail me! I’m happy to do video demonstrations!

Have a great rest of the day! 2014-08-26 18.00.12 HDR

Question of the day:

Do you do Hip Thrusts?

Banded? Barbell? DB?


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Fitness is FUN: How A Bad Trainer Can Make You Think Otherwise

I had an experience the other day that gave me a total “aha!” moment. It was one of those moments where I literally stopped in my tracks and said to myself “oh my gosh…I get it.”

Part of my job as the manager of a high end gym is to ensure that we have highly talented and knowledgeable personal trainers on staff. This is a big deal in any gym, but especially in this area of town and in this gym. Our clientele is mostly fit people that are serious about their fitness. Many have worked with a personal trainer before and will immediately know if someone doesn’t know what they’re doing. As such, part of our interview process involves a 30 minute practical, where the potential personal trainer puts me through a training session, while our Personal Training manager observes. This is helpful because we both get to put our heads together at the end of the training session to talk about what was good vs. what was not good. It’s changed our entire staff for the better and is a really great practice.

Last week, we were interviewing two potential new trainers to hire. We had set up a practical with both of them. One no-showed (well, there’s your answer!), and the other showed up right on time. He was well-groomed, looked the part, and was extremely nice. That’s about all the good I have to say.

We started our training session with some static stretching. I equate static stretching before a workout to the low-fat diets of the 80’s. Irrelevant and not smart. Strike 1.

From there he took me to the Smith machine to do front squats and back squats. Now, knowing my background and my current training, this wasn’t a very bright idea. I have a good working knowledge of front squats and back squats, and this application wasn’t useful, in my opinion.  I use the Smith Machine for the following 3 reasons:

1. Someone is new to squatting and/or very weak

2. Someone has injuries or has other limitations

3. Things I’m unable to do with a standard barbell (certain glute/quad exercises)

(This doesn’t mean other applications are incorrect, but if you’re able to properly do front and back squats using a barbell and plates on your own, no use downgrading to the Smith Machine!)

Smith Machine

Smith Machine

Anyways, I asked this trainer why he was having me do front squats and back squats on the Smith machine rather than using a barbell. Had he given me a decent response to this, I could have accepted it. I am constantly learning new tricks of the trade and was hoping he would have something cool to tell me. But no. The response I got was that it was to “up the intensity.” Really? I can show you 500 ways to “up the intensity” using a barbell. Not a very good answer. Strike 2.

I gave it a shot anyways to give the guy a chance to see what he would have me do. He explained the front squat and back squat and told me to start. The result? It felt awkward. My range of motion was limited. The movement was uncomfortable. I felt the movement in all the wrong places. The experience was not fun. Moreover, the trainer didn’t help me get into the proper position, he didn’t make sure my form was proper, he just stood by and told me what to do. (There’s always a chance my form wasn’t right, making the movement feel awkward. After all, I don’t use the Smith Machine for squats. Ever.)

It was then that I had this realization. I am someone who LOVES working out. I love to sweat and work hard in the gym. For the most part, you can put me in any situation at the gym, and I’m game! Not everyone feels this way, and that is perfectly okay.

But had this been my first time in the gym and that been my first time with a personal trainer???? I would have walked out that door and never come back. I would have thought working out was not fun, uncomfortable, and didn’t feel good. I would have thought “well, that’s not worth it!”

I wonder how many times that has happened to someone who claims they “hate working out”…..when really they just haven’t had a good experience? I’m sure it’s very common and that bums me out!

With that said, I challenge all of you that have tried working out and deemed it as something you hate, to try again. Try something new, try something that look fun to you. Working out does not have to be barbells in a gym. The whole point is to do something that makes you feel good, requires your body to work hard, empowers you, makes you strong, and makes you sweat it out! For some, that might be rock climbing, for others, that’s lifting weights, for the next person, it’s taking an adult gymnastics class. DO WHAT YOU LIKE. And if you have a shitty experience either on your own or with a trainer? TRY AGAIN.

Fitness should be FUN, and inevitably will make you feel like you’re on top of the world. You can’t buy that feeling! I promise, there is something for EVERYONE.

1. What new fitness adventures have you been on lately?

2. Have you ever worked with a trainer that made you think fitness sucked?


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$500 Reebok Gift Card (GIVEAWAY)

Enter to win the Reebok Fall Fitness Giveaway where both you and I can each win $500 in Reebok gift cards!

***(DETAILS BELOW!)***
**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

Hey folks!! Boy, do I have a giveaway for you today!

I don’t know about you, but I LOVEEEE Reebok’s workout gear. I personally own a few pairs of their workout pants and just ordered more the other day! They’re my favorite (Yes, even more than Lululemon) because they stay put, yet don’t cut off your circulation. I’m not sure how they do it, but go Reebok!

Here are some of the items that I’m totally digging right now!

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polkadotbra

Love this sports bra!

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I have these and love them!

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The lovely folks at Reebok are GIVING AWAY a $500 gift card to a reader PLUS I’ll get one too if we win! Help me, help you people!!!

Entering is simple:

1. Pick out your favorite fitness item (apparel, shoes, accessories, and more)

2. Post a link to that item in the comments section below.

DEADLINE: AUGUST 31, 2014

Check out Reebok.com from now through August 31st!

That’s it! Reebok will announce their winner on 9/2, and if we win, I’ll announce who my winner is on 9/3! Thanks Reebok for making staying fit fun!

*Open to US Residents Only

 


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My Daily Food Diary + a Leg Workout!

It’s been quite a week over here! Not going to lie, I’m REALLY excited for the weekend! Not only will I have a chance to chill out, but my brother-in-law is coming to visit, too. This week has definitely tested my patience, but I’m determined to come out on top. Facetime with this little guy on Tuesday definitely helped make it all better….

 

MATTY!

MATTY!

If you’ve never Facetimed with an almost-2 year old, I highly recommend it. Haha! This kid cracks me up! I also had a pretty fun assistant in the office for a bit. Meet….RUFUS. He’s the best.

photo(11)

This week’s workouts have been pretty good! I took a much needed rest day yesterday. I actually almost tried to make myself go to the gym in the evening, but I knew it would benefit me to just relax. I just love working out so much and feel so good when I do, that it’s hard for me to rest sometimes. I’ve got a Shoulder/Chest workout on the agenda for this afternoon, so I’ll post that workout tomorrow.

Leg day on Tuesday turned out to be pretty killer. I was sweating like crazy and was definitely glad when it was over. Leg day is my favorite but MAN can it be brutal! Here’s what I did:

Tuesday Leg Workout

4 Sets of Deadlifts (worked up to 169 pounds x 8 reps)

3 Sets of Barbell Reverse Lunges (75 pounds)

3 Supersets of Glute Donkey Kicks on the Leg ext. + Wide Stance KB Goblet Squats

2 Supersets of DB Step Ups + Step Up Jumps

I thought it would be fun to give you guys an idea of how I eat most of the time. I for sure have treats every now and then and don’t worry about it, but this is my 80%. Meaning that 80% of the time, this is how I eat. This is how I choose to eat….not for any other reason than it makes me feel good, supports my training, and still keeps me satisfied. Yep, I EAT CHEESE and lots of FRUIT and omg, I eat after 6pm too….and still live to tell about it. ;-)

Fooooooods

8:30am: Large Americano w/ Nonfat Steamed Milk

9am: 2 Scrambled Eggs + 1/2 cup oatmeal OR a slice of Ezekiel bread + an apple

10:30-11am: an apple + almonds OR Cookies & Cream Quest Bar

12-1pm: chicken or turkey + brown rice or quinoa + veggies + sometimes avocado or cheese (sometimes I do a paleo burger too)

3-3:30pm: Cookies and Cream Quest Bar & a Large Americano w/ nonfat steamed milk

4-4:30pm: Workout

6-6:30pm: Chicken, brown rice, bell peppers, & cheese OR this amazingly incredible taco salad

7:30-8pm: Fruit. Grapes or peaches or strawberries or whatever I can get my hands on!

That’s all I’ve got folks…..hope your Thursday is off to a fantastic start!

What’s on your workout agenda for the day?


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Manic Monday & Back Workout!

Woahhhhhhhh. Somehow when I woke up on Monday, I just knew it was going to be “one of those days.” I even took the proper precautions and got my HIIT done in the morning so that I’d be better prepared for a shit storm. It didn’t turn out to be as bad as I thought, but to say it was stressful would be an understatement. A 12 hour Monday is a lot to take in when you still have four more days in the week! Oh well, hopefully I got the hard stuff out of the way.

This little girl definitely helped cheer things up. Isn’t she the cutest?

Even still, I was able to get in a pretty good back/biceps/abs workout. I threw in the abs just because. I rarely do abs (usually only when someone tricks me into it) but thought it would be good to start doing them here and there. :-D I use and engage my abs during basically every exercise I do, which is why I don’t typically do specific exercises for them, but it certainly is something I should do more of!

This was short and sweet, just the way I like it. I SOOO prefer to do supersets and work my ass off for 30-40 minutes as opposed to longer workouts with long rest periods. Of course, when I’m lifting heavier, I need the longer rests, but if I’m doing slightly higher reps, screw the rest time! I’m too impatient! Here’s what I did:

Back/Bis/Ab Workout

Superset #1: (bw=bodyweight)

Chin Ups:

Set 1 – bw x 5, Set 2 – bw x 4, Set 3 – bw x 4

Hanging Leg Raise

Set 1 – bw x 12, Set 2 – bw x 12, Set 3 – bw x 12

Superset #2:

Lat Pulldown (double pulley)

Set 1 – 35 x 15, Set 2 – 35 x 15, Set 3 – 35 x 15

EZ Bar Curl

Set 1 – 40 x 12, Set 2 – 40 x 12, Set 3 – 40 x 10

Superset #3:

One Arm Cable Row (using seated row cable)

Set 1 – 25 x 15, Set 2 – 25 x 15, Set 3 – 25 x 15

DB Hammer Curl

Set 1 – 15 x 15, Set 2 – 17.5 x 10, Set 3 – 17.5 x 10

Finisher:

Opposite Hand to Foot Full Sit Ups

Set 1- bw x 20, Set 2 – bw x 20

This workout was good! The chin ups always get me. I was surprised that I did 5 in a row! I haven’t done them in a few weeks and was worried I wouldn’t be able to do them at all. :-D

pull up pic

(Me doing pull ups a few months ago)

I’m planning on hitting legs today, and specifically deadlifting. I feel like I’ve been focusing on squats a TON lately (because I’m trying to get better at them) and I’ve neglected the deadlifts a bit.

I just have to say, while I’ve been squatting for years, a few months ago I decided to focus on going heavier with better form. I always shied away from heavy squats because I wasn’t good at them, and many moons ago, I sort of injured my back by going too heavy too soon. I was new to lifting and just didn’t give myself ample time to work up to heavier weights. It kind of freaked me out a bit and so I just kept my weights fairly light and never went too heavy throughout the years. I wanted to start working on heavier weights and really just decided to start from the beginning. I started with the weight I was comfortable with and just practiced. Each time I’d do squats, I’d add a little bit more weight. I wouldn’t go any heavier until I was hitting below parallel and in good form. Once I mastered that weight, I’d up the weights just a touch more. I’ve been doing this for the last few months and HOLY COW my butt has lifted! I started noticing it a few weeks ago and it’s pretty awesome. I’m able to go heavier than I have in years, I squat below parallel, and my butt is looking amazing. Who’da thought?

The moral of the story? SQUAT. HEAVY. A LOT.

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Anyways, that’s all I’ve got. I’m getting ready to crack away at Tuesday’s to-do list and then get my legs-a-movin’! Have a wonderful Tuesday friends!


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AMAZING Big Bear Weekend in Photos

Wakeboarding!!!!

Wakeboarding!!!!

Panoramic View of our 7 mile hike in Big Bear!

Panoramic View of our 7 mile hike in Big Bear!

The Alpine Slide!

There are 2 pet ducks at the Pleasure Point Marina. They let you pet them and are seriously the cutest!

There are 2 pet ducks at the Pleasure Point Marina. They let you pet them and are seriously the cutest!

Charlie & I at the Alpine Slide in Big Bear!

Charlie & I at the Alpine Slide in Big Bear!

Another gorgeous hiking view.

Another gorgeous hiking view.

Intense hiking faces!

Intense hiking faces!

Climbing a big rock.

Harry, we've reached the top!

Harry, we’ve reached the top!

Charlie & I after a sweaty Sunday workout!

Now…..how do I convince Charlie that we need to move to Big Bear??? (seriously….)


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Workouts for the Week + BIG BEAR!

Woohoo, we’re halfway through the week! It feels good. I don’t know about you guys, but I’m still pretty bummed about the passing of Robin Williams. I was fortunate enough to meet the guy, and he was just as nice and funny as he is in his movies. I don’t usually get this way when a celebrity passes away, but for some reason I think Robin Williams’ death has hit a lot of people much harder than usual.

Circa....2008?

Circa….2008?

Aside from that, this week has been pretty good. I did a tough workout on Monday and then did a tough leg workout Tuesday. Today I plan on bouldering and maybe just foam rolling. My body is kind of…..toast.

I am heading to Big Bear Lake with my man tomorrow for a few days of relaxation, hiking, and WAKEBOARDING!!! So my fitness will all be outdoors towards the end of the week.

Here’s my week:

Monday: Shoulders & Chest + KB Burpees (video below)

Tuesday: Legs & Plyos (Squats, Squat Jumps, Walking Lunges, KB Goblet Squats w/ Rotation, Jumping Lunges)

Wednesday: Bouldering + Foam Roll & Stretch

Thursday: Hiking in Big Bear

Friday: WAKEBOARDING!!!!!!!!!!!!!! (my favorite thing on the planet if you couldn’t tell)

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Hope everyone has a great rest of the week! I’ll be back next week with some photos, recipes, and more workouts!!

 

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