Full Body Attack Workout + Video!

It’s THURSDAY….which means it’s almost FRIDAY….and that means the weekend is almost upon us. Can you tell I’m excited?

This week has been weird. I feel a little off and the pressure seems to be “on”. I know it will pass, but it’s definitely brought out the introvert in me. Hopefully all my friends and co-workers won’t hate me for being so stand-offish this week. 😀

Yesterday, I had a small window to workout and decided to make the most of it. I wrote the workout down and immediately knew it was going to be really tough and I wouldn’t be getting much rest (due to my time constraint). I went into my “mode” and just worked through it. Here’s what I did:

Full Body Attach - Untitled Page

This workout was tough! If you want to try it with some modifications, just leave a comment. 🙂

In other news, I may have mentioned that one of the trainers at my gym is entered into a competition to be Santa Monica’s Best Personal Trainer! We have a competition on October 18th, and I’m one of the people she’s training. We took some video the other day as a sneak-peek of what we’re doing. Video is below!

Well, that’s all I’ve got for today. Stay tuned Friday for the answers to my Ask Me Anything post! There’s still time to get some of your questions in. (And thank you to those that e-mailed me your questions! I’ll be answering those as well! :-))

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It CAN be done!!!!

Being in the fitness industry for the last 6-7 years of my life, I tend to be the go-to person at parties,get-togethers,bathrooms (for real), you name it –when it comes to questions about working out and eating right. I’m TOTALLY okay with that, because I LOVE to talk about it and helping others brings me SO much joy! Hello, I have an entire BLOG about it and LIVE it every day!

Now, what DOES get a bit frustrating is when I stand there excitedly giving people advice and options as to what they can do, and they IMMEDIATELY come back at me with why that JUST isn’t possible for them. I’m tired of hearing that you don’t have time, that you can’t do *this* because it hurts your *that* (barring serious injuries, it is usually something that can be modified very easily!), that healthy food is gross, that it’s too expensive, you don’t have a gym membership, blah blah blahdeefrickinblah! Let me fill you all in on a little secret:

You don’t need to rearrange your life in order to have a healthy one! There is this notion that in order to be healthy you have to “go to the gym a lot and eat vegetables all the time.” You don’t. You just don’t. I truly believe that ANYONE and EVERYONE can lead a healthy lifestyle.

Now to make this clear, I don’t think everyone needs to be like me. I realize that I’m not the norm. For heaven’s sake, I LIKE BURPEES. IT ISN’T NORMAL.  I crave vegetables and eat them in massive quantities for “fun”. While that is me, I realize that not everyone is that and you absolutely DO NOT have to be anything close to that. I believe everyone can live a healthy and active life by making SIMPLE and SMALL changes. You don’t have to give up your favorite foods and you don’t have to become a slave to the gym. I actually would steer you a different direction if that’s where you were headed!

Let me tell you a little story about someone very close to me: my boyfriend Charlie. I always use Charlie as the perfect example of someone who has had the effect of a changed life without actually changing their life around.

IMG_1636When I met Charlie, his habits were very typical of an American. He ate fast food for most meals (McDonalds was a go-to), M&M’s and Famous Amos cookies for a snack, and save for the random hike here and there, he was pretty sedentary. I had no intentions of trying to change him into some health nut or workout freak and I still don’t. That’s not him and that is totally okay.

Charlie knew that his lifestyle wasn’t very healthy and wanted to change it, but, like SO many others, he wasn’t quite sure what to do. In his head, you had to eat broccoli all day if you wanted to be healthy. Aside from the perceived awfulness of a healthy diet, he’s also very stubborn. To him, working out was something he just didn’t have time for. He, once again, perceived this as something that would easily take 2-3 hours out of his day, which was just not possible. He works A LOT and if being healthy meant interfering with his work and passion, it was likely going to last about .543 seconds. I remember the first time I suggested that he try brown rice instead of white rice. I’m pretty sure he considered running away from me and never speaking to me again. (Glad you didn’t, babe). I might as well have insulted Star Wars!!(FYI: You can lose limbs for that kind of talk around this house….) I knew then that this wouldn’t be easy, but I was willing to help and be patient with him since I knew, ultimately, he wanted to be a healthier person. It took me reminding myself that not everyone is like me. I LOVE the gym, LOVE the sweat, WANT to workout, LOVE eating healthy (don’t get me wrong, I love other foods that aren’t so healthy, but for the most part, I like food that makes me feel good), so it isn’t as hard for me to motivate myself to go do those things. Not everyone feels that way about it, and that is completely okay. It doesn’t mean it can’t be done.

I tell you this because with some small changes here and there, Charlie has become a pretty healthy person!

These days, Charlie eats brown rice, whole wheat pasta, lean meats, fruit, vegetables, and minimally processed foods (by choice and taste), snacks on Greek Yogurt (and loves it more than anyone I know!!), eats balanced meals on the regular (his former lunch of a #2 at McDonald’s has now become a chicken, brown rice, and vegetable bowl at Chipotle), checks ingredients on packages before eating anything (he’s more obsessed than I am on this!!) and he works out with me at least 1-2 times per week. His life has not been overhauled, his schedule has not been compromised, and he does this all by choice. YES, he still eats sweets and junk food. But he does it on occasion, not on the regular. I absolutely support and encourage him, but if he didn’t want to eat healthier and BE healthier, he’d still be eating a steady diet of Taco Bell Double Deckers. He now tells me that on the very rare occasions that he does eat fast food, he instantly feels like garbage and never wants to eat it again. He can’t even believe he used to live on that stuff! (Hell, I did too in high school! Not sure how I even functioned! Teenager cells, I guess.) Charlie will still eat his beloved M&M’s and Milky Ways on occasion, and he will NEVER say no to a milkshake (although, thankfully, he isn’t offered one very often ;-).) This is all just to say, you CAN have your cake and eat it too. Just not all the time. (I’ll be the first to admit that on a weekly basis, SOME type of candy will be consumed by me.)

My point in highlighting Charlie’s story is to show you that it CAN be done by anyone. Even if you’re not trying to be a “health freak” (yeah, I know what you guys say about us!!!!), you are still capable of leading a VERY healthy life. I repeat, it does NOT have to completely change your life. You can still eat the foods you love and do the things you love. It is the LITTLE changes that really add up and that is what you have to remember. Charlie and I still eat frozen yogurt (hey, maybe sometimes we I  might even maybe, kinda, sorta, eat it twice in one day like last Saturday), get burgers, share endless bowls of chips and salsa, and thoroughly enjoy our food. Deprivation is NOT in our vocabulary. Moderation is.

mechartemescal

So what are some lifestyle principles that we live by?

1. Moderation. We don’t eat frozen yogurt and burgers every day. It’s usually a once a week type of thing. (If, hypothetically, you DO get it twice in one day, it still counts as once a week since it was just one day of that week….right?!?!?!)

2. When we are craving a burger or something that is typically deemed “unhealthy”, we choose better ingredients. As I mentioned in this post, Burger Lounge is our go-to because of the ingredients they use. Charlie gets a grass-fed beef burger and I get a free-range turkey burger. No fake, fatty meat and no factory farms. Basically, we try to eat at restaurants that offer a better quality, when available. When it comes to something like chips and salsa, we buy chips that have very few ingredients and ingredients that we can actually recognize, and get salsa using the same standards.

3. We make it at home. For example, instead of eating sodium-laden Chipotle all the time, we make it at home for dinner several times per week. This allows us to control our ingredients so we know what we’re putting into our bodies. Organic Chicken, Brown Rice, Organic Bell Peppers, Half-Sodium Black Beans, Mexican Cheese (we buy any brand that doesn’t have any weird preservatives. This can be tough, so if you’re able to go to a health food store for this, I highly recommend it. The Ralph’s near us only has ONE brand that doesn’t have a bunch of fillers in it), and Hot Sauce. We both agree that it is actually BETTER than Chipotle.

4. Our workouts typically last 20-25 minutes. Sure, sometimes we do longer workouts, but I absolutely 100% guarantee that you can get a fantastic workout in with only a 15-20 minute window to work with. Sometimes they don’t even require ANY equipment at all! (In fact, I’ll be releasing an e-book in the next few months that will give you PAGES of quick, equipment-less, workouts that will have you mopping your sweat off the floor in under 30 minutes.)

As you can see, where there’s a will, there’s a way. Even deciding to make ONE small change to your health can have a huge impact. It’s the exact reason why the plethora of excuses drives me crazy. I can’t express enough that you don’t have to go Biggest Loser style and workout 5 hours a day while eating 1200 calories of fake food to lose weight or be healthy. You have to care about your health and make the attempt to make small changes.

I’m HAPPY to answer any questions you guys have. Leave me comments on here or on Facebook and tell me your biggest problems with making healthier choices. I’ll do my best to help you solve them. I believe EVERYONE can live a healthier life without sacrifice. Let me help you on your way to yours!

Valentine’s Day Partner Workout

Happy Valentine’s Day!! Whether you’re celebrating big or hating on the holiday, just enjoy some time with your partner, friend, relative, or pet!

Hearts-in-Unity-Logo-LG

In the spirit of Valentine’s Day, I put together a partner workout that you can do with any of the above people (although your dog might just make you do all the work!).

Sweat it out with someone you love today!

Valentine’s Day Partner Workout

(This is best done at a park or somewhere that you will have a little bit of room)

Warm Up: Between the two of you, complete 100 squats. You can break it up however you’d like, but you can’t both squat at the same time!

#1. Fast Jacks

Partner 1: 50 Jumping Jacks

Partner 2: Push Ups until Partner 1 finishes

Switch roles and then repeat!

#2. Burpee Challenge!!

Partner 1 does 1 burpee, Partner 2 does 1 burpee, Partner 1 does 2 burpees, Partner 2 does 2 burpees….

Keep going up the ladder until someone can’t finish a set!

Pro Tip: I highly suggest making a bet for this one…massage for the winner?! 😀

#3. Run it Out!

Find about a 15-20 yard space and mark it.

Partner 1: Sprint to the marker and do: 5 push ups, 10 squats, 10 sit ups, sprint back and tag Partner 2 to do the same thing.

Complete 5 rounds of this!!!

Happy Sweaty Valentine’s Day!!!

sweaty workout

Question of the day:

Are you a lover or hater of the holiday?

I’m indifferent. I like spending time with my man, but hanging out at home with a movie is fine by me.

HIIT It!

It’s only Tuesday?! Monday was crazzzzzzy. I feel like I say that every day actually, but it’s true! I wear many, many hats and sometimes I start losing my mind. 😀

This cracked me up!

This cracked me up!

Yesterday I hit up the gym for some HIIT action before my climbing action. I had a few questions as to what I do for HIIT. Maybe you’re even wondering, “Lizzy, why do you keep talking about beating people up?!”. Let me dispel….

HIIT is short for High Intensity Interval Training. It sounds just like it is. The intensity is high, and you’re doing intervals. (Thank you Captain Obvious)

The idea behind it is that you are working at 90-100% for, say, a minute or two, and then giving yourself ample rest (walking, jogging, doing nothing for another minute or two before doing it all over again…and again…and againandagainandagain.

Here are some of the reasons I love HIIT:

1. It is anaerobic, which means that your fast-twitch muscles are recruited, engaging strength and speed. I could get extremely technical on this, but I’ll let you do some googling if you’re really curious (or feel free to e-mail me fitlizzio (at) gmail (dot) com). Your body response with anaerobic work is different than that of aerobic work (such as jogging, walking, etc.). In addition, the “after-burn” as they call it can last up to 8 hours after exercises (sometimes more or less depending on how hard your body worked). This means that your metabolic rate (calorie burning furnace that lives inside your body) will be higher long after your workout finishes.

2. My favorite: It’s quick! While it can be much tougher than just jogging steadily for 30 minutes, it is done in about half the time. You can pick and choose how long you want to do it, but if it’s more than 20 minutes, odds are you aren’t working hard enough during your “working” intervals.

3. It makes me feel strong and keeps me focused. While a nice jog makes me feel refreshed, a hard HIIT session makes me feel like a badass. I like feeling like a badass 🙂

The beauty of HIIT is that it is different for everyone. My “working” interval may be your rest interval and vice versa. The point is to work to YOUR potential, not mine or anyone else’s.

Here’s a HIIT workout I’ve been doing before my workouts a few days per week. This can be done on a treadmill, or outside. It can be done on a bicycle, elliptical machine, or swimming laps too. The point is simple: Work hard for 1-2 minutes, rest 1-2 minutes, and repeat until you’ve completed about 15-20 minutes.

HIIT IT AND QUIT IT (:-o)

Minutes 0-2: Jog at a leisurely pace (for me, this is 6.5-7.0 mph)

Minutes 2-3: Sprint! 90-100% intensity..go go go!!

Minutes 3-4: Either jog or walk, depending on what you want to do. I like to jog for my “rest” intervals, but walking is completely acceptable. It’s your REST so rest as you see fit.

Repeat minutes 2-4 five more times

This workout will be done in 15 minutes, and if you’re truthfully working to your full potential, I guarantee you will be a sweaty mess by the end!

Happy HIITing!

Okay, not this kind of hitting...

Okay, not this kind of hitting…

Do you prefer HIIT or steady-state cardio?

Rollerblading and Where I’ve Been

Whoops, sorry for the unplanned blogging break! Last week got really busy, really fast, and blogging took the back seat. But I’m here now!!! Hopefully that won’t happen again.

Fitness

This past week was a great week of fitness! I’ve been doing a 15 minute HIIT workout on the treadmill a few times a week, and I’m loving it! So quick and no boring cardio. Win/win! Along with that, I did two heavy lifting sessions, a few full body/metabolic conditioning workouts, and some climbing. I took a little break from climbing this week since my wrist was bugging me a bit, but it’s feeling pretty good now!

Today, Charlie and I did a workout that my friend John showed me last week. It is less than 3 minutes of work, but it is MURDEROUS. Here is a video from my final set today:

(10 Squats, push sled, 5 KB Swings (i used 20kg), push sled. Repeat 3x)

Afterwards, my friend picked me up and we went rollerblading by the beach. It was  GORGEOUS day and I am pretty sure every Sunday should be spent like this. 🙂

Gorgeous day in Santa Monica

Gorgeous day in Santa Monica

IMG_3104

Rollerblading Selfie!

Gearing up for a busy week, here’s what’s on the fitness agenda:

Monday: 15 Min. Treadmill HIIT + Climb

Tuesday: Heavy Lift + 1000m Row

Wednesday: 15 Min Treadmill HIIT + WOD + Climb

Thursday: Rest

Friday: 15 min. Treadmill HIIT + Heavy Lift + Climb

Saturday: Rest

Sunday: Hike

What’s on your fitness agenda for the week? 

Were you a HUGE Saved By The Bell fan like me?!

We were talking about the Malibu Sands Club today while rollerblading and so I googled the film location. We happened to be rollerblading RIGHT BY it at that moment!!!

Zach Morris' Summer Job

Zach Morris’ Summer Job

And then I died…

(Apparently they redid this place, so it doesn’t look much like I’d expected. Oh well!)

 

5 Tips To Get Yourself To The Gym

It’s almost Friday!!! Weeeee. I’m excited because this is the first weekend in a while that won’t be TOO crazy. I have a friends birthday to attend (we’re going paddle boarding and doing yoga!) and I’m filming a short workout with the WBBC crew on Saturday afternoon. Sunday will be spent lazing around and of course, watching the SuperBowl. Is it bad that I’m hoping for an epic storm so that the game is even more intense? {evil grin}

I get asked ALL the time from friends, co-workers, members of the gym, etc. how I stay motivated to work out as much as I do. The truth is, there are PLENTY of times when I want to do nothing more than sit on the couch and be lazy. If I did that every time I felt like that, I’d probably work out 1-2 days per week. Once I get going, I’m all about it, but getting there can be tough. Ya feel me?!

5 Tips To Get Yourself To The Gym

  1. Get dressed. Plain and simple. It sounds weird and stupid, but once you have your workout clothes and shoes on, sometimes it feels just a bit easier to get in the car….which brings me to my next tip…
  2. Get in the car and GO. I don’t care if you have it in your head that you are going to drive there, walk in, and walk right out. At least give yourself the chance to stay. I truly feel that 95% of the battle is showing up. I think that is just in general life too. 🙂
  3. Do something you enjoy. If I had to take yoga every day, chances are I’d just be lazy and never go. Why? Because I don’t like yoga. Sure, it’s good for me, but I don’t like it. There are plenty of things that I do like that others don’t like. The secret? Find something you DO like. There is something for everyone and I truly believe that. If you haven’t found it yet, don’t give up. Keep trying new classes, new workout styles, etc. I guarantee you will find something you enjoy!
  4. Don’t feel pressured. It’s not all or nothing. Something is better than nothing. If you get to the gym and only do half of your workout, then you did half more than you would have done originally. Now, I’m not saying that you get to use that pass EVERY time, but it’s okay to not finish sometimes. Some days, your body just doesn’t want to work, and that’s okay. Do what you can for that day, and do it to your best ability. There will be plenty of days where you’re feelin’ the fire and will just knock your workout out of the park!
  5. Make a date. Sometimes, you just know you’re not going to do it on your own. If you make a date with a friend to do it, the odds of you showing up are much, much better. I can tell you from personal experience that there have been many times that I’ve wanted to skip a workout or bouldering session, but I knew someone would be disappointed if I bailed on them so I went anyways. The result most of the time? I have a blast, get to hang with my friends, and get a good workout in to boot.

BONUS TIP: Writing your workout down on paper, in your calendar, on your Facebook page, on your forehead, etc. can make you feel more accountable to do your workout. Try it for a week and see if your success rate is better. 🙂

So there you have it. We all have good days and bad days, but if you stick to your guns and only rest when it’s *truly* needed, I can guarantee you will start showing up to more of your workouts.

I hope this was helpful! I would love to hear your additional suggestions in the comments! Let’s get a good discussion going!

A Workout and……ARNOLD!!!

Ah, it’s finally more than halfway through the week. This means the weekend is in sight, which means….well I’m probably working. But that’s besides the point.

I thought I’d bring you guys a workout today that is sure to work your lower body until it begs for mercy. It hurts so good, doesn’t it?

I’m a big fan of pairing heavy-ish lifts with plyometrics. My theory is that you have given all you’ve got during the heavy lift…and just when you think you’re spent, you take that weight away and explode through the movement to total exhaustion. It’s effective, brings on the sweat, and makes you a more functional athlete (or mathlete…you have to keep track of your own reps.)

In blue, I denote what weight I used. Obviously, everyone is unique to their own strength. Know your body and your strength. I am not a doctor and you should always check with one before starting a new fitness program. 

Burn It Out

Superset #1 – 4 sets:

 Barbell Squats (8-10 reps) 75-85lbs

Squat Jumps (12-15 reps) *Advanced: use a 10 lb medicine ball

Superset #2 – 4 sets: 

Barbell Walking Lunges (10-12 reps per leg) 30-40 lbs

Jumping Lunges (8-10 reps per leg)

Superset #2 – 3 sets:

Dumbbell Bulgarian Squats or Split Squats (10-12 reps per leg) 15 lb DB’s

Heavy Decline Leg Press (15 explosive reps) 90 lbs

Finish this workout with a 1 mile run as  fast as you can or a few sled pushes if you have access.

Oh, and I almost forgot the most important part of this post. God happened to be at my gym today for a photo shoot. Yes, today was a good day…..

me and arnold

(Although it looks like I have a double chin in this photo, I don’t ACTUALLY have a double chin. I think. 😉