Healthy Breakfast Options + Workouts for the Week 9/7-9/12

Is it just me or is today going by painfully slow? It’s weird. Usually my days FLY by and before I know it, it’s 9pm and I can’t figure out where the day went. Today, the clock just isn’t moving. Maybe it’s the supermoon…;-)

How’s your Tuesday going? I forgot my breakfast this morning and ended up with a coffee and a Quest Bar for breakfast.

I love my Cookies & Cream Quest Bars and all, but that is the most lame-o breakfast. I missed my eggs for sure!

Breakfast is definitely my favorite meal of the day. My stomach is empty (making EVERYTHING taste better), and the day is fresh. I always start the day with a healthy breakfast because it sets the tone for the rest of the day. If I have a sugary or heavy breakfast, I’m less likely to make healthy choices throughout the rest of the day. Here are some of my favorite healthy breakfast options to get my day started:

Fit Lizzio’s Favorite Healthy Breakfast Options

#1

2 Scrambled Eggs (seasoned with cayenne pepper, cracked pepper, and garlic powder)

 1/3 cup oats with stevia and cinnamon

#2

1 cup Liquid Egg Whites

1  Alfresco Chicken Sausage (all flavors are good, but i love the smoked andoulle!)

1 apple

9795_af_andu_smokedandouillechickensausage_12ozdincook

#3

2 eggs over easy

1 slice of Ezekiel bread toasted w/ 1/2 TBSP coconut oil

(I think break the yolks on top of the bread and devour….so good!!!)

ezek

#4

1/3 cup oats

1/2 scoop Dymatize Iso 100 Vanilla protein powder

cinnamon & stevia to taste

Dymatize-ISO-100

I have about a million other favorite breakfast choices, but those are my current ones!

I was able to get in a great Shoulder & Chest workout earlier, and plan on boxing tonight again at Iron Boxing.

I love that class so much. I sweat more than I knew was humanly possible! Anyways, here’s what the rest of the week’s workouts look like:

Workouts Week of 9/7-9/12

Sunday: Full Body Workout DONE

Monday: 20 min. HIIT + Rollerblading! DONE

Tuesday: Shoulder & Chest Workout + Boxing Class

Wednesday: Legs!!

Thursday: Boxing

Friday: OFF (Travelling)

Saturday: Back & Plyos

Sunday: OFF

Questions of the Day:

Do you prefer sweet or savory breakfasts?

What is your favorite splurge breakfast?

What is your favorite breakfast staple?

 

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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?

Fit Lizzio’s Weight Loss Tips

When you see an article about weightloss tips, they’re all the same. Drink more water, eat this, don’t eat that, try this new super food that will miraculously help you lose weight, blah blah blah BLAH! I put together some weight loss tips that are just….Mo’ bettah!

1. Stop looking in the mirror. Just stop. You start your new plan, you start feeling good, you look in the mirror and all you see are your flaws. This translates to going from being happy and feeling good to getting down in the dumps and feeling yucky. Don’t even give yourself the chance to pick out your flaws! Use a mirror to determine that, yes, you have put eyeliner on both of your eyes. But don’t you dare lift up your shirt to look at your tummy! No staring at your naked butt. Don’t Do It!! Trust what you’re doing, and take progress pictures to help, but don’t be the person to compare them. Let an unbiased person or people decide whether you’re making progress or not. Better yet, grab a measuring tape and track progress that way. Enjoy the process.

2. Stop buying into the gimmicks. Yes, acai berry, maca, and quinoa are all very healthy for you, BUT THEY’RE NOT MIRACLE WEIGHT LOSS ACTIVATORS. If you start incorporating acai berry into your diet, you’re not going to lose weight any faster. If you think that putting maca powder on your oats is going to melt the fat off of your belly within 2 weeks, pull your head out of the dirt. You wanna know what makes that fat go away? Consistent healthy eating and exercise. You can supplement all you want, but it isn’t necessary unless you’re lacking in something that your body NEEDS. There will be new products that marketers try to push all the time, but be honest with yourself and use your brain. Stay consistent and “magic” will happen.

3. Stop thinking you have to eat 6 meals a day in order to lose weight. You don’t. You can eat 1 meal a day if you so choose. I don’t recommend that due to unbalanced energy levels, but if it works for you, go for it.

4. Stop thinking that tilapia has magic powers. It. Doesn’t. Find a food you LIKE that fits into that macronutrient makeup (protein,carbs, fat) and eat that if you want. If you can prove to me that eating tilapia is superior to eating chicken, then I will give up the rights to my first child. (I really hope I’m right in this situation….if not, I’m a horrible not-soon-to-be mother)

5. Eat junk food if you want. Yeah, bet you never heard that one before! Just don’t eat too much of it, make it fit into your caloric and macro nutrient goals for the day, and balance it out with healthier food. Now don’t e-mail me saying I told everyone to eat junk food at every meal, because that’s not what I’m saying. But if you’re supposed to eat chicken and brown rice and you want a turkey sandwich? Have the damn sandwich. The processed bread is not going to seep into your fat stores and make them expand. Like I said, make it fit into your daily goals and all will be well in the world.

6. Last, but not least, don’t ask your ex-boyfriend if he thinks you’ve gained weight. Just don’t do it. It isn’t an ideal situation.