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! :-))

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?

 

6 Week Challenge Details

Hey friends! Happy Wednesday! Hope your week is going well. I’m working away, but having a pretty good week so far. Monday was definitely a MONDAY, but so far the rest of the week has been pretty good. I’m excited to relax a bit this weekend too, or at least attempt to. I always say that and then find 1,454,756 things to do and end up being pretty busy. Guess we’ll see how I’m feelin’!

2014-04-29 10.21.18-3

On Monday, I mentioned that a friend and I were going to tighten up our diets a bit and do a 6 week challenge with each other. We are both in pretty good shape and eat pretty well already, but we both want to take it to the next level!

I wanted to share the details of what we’re doing, so here goes.

6 Week Challenge Details

-Clean/healthy eating M-F (clean meaning minimally or not processed whole foods)

-Saturdays & Sundays: eat what we want within a certain calorie range (this will allow us to be able to satisfy our cravings without going overboard)

-Work out 5-6 days per week (we already do this, but will continue).

-Cut out breads/tortillas and keep our carbohydrate choices to sweet potatoes, brown rice, quinoa, & brown rice pasta

-Cut out sweets and desserts during the week (we can fit it into our weekends if we want it!)

-Lots of fruits and veggies

-Lots of protein: chicken, ground turkey, lean ground beef and other lean red meats, fish

-Healthy fats: avocados, coconut oil, olive oil, nuts, and nut butters

Why We Aren’t Setting a “Meal Plan”

In my experience, a meal plan sets me up for failure. Even if you are getting enough food and like the food you’re eating, it automatically sets a restriction right from the start. This makes you feel deprived immediately, even if you’re not. By setting some guidelines and not creating a carved out meal plan, I think we will have more success.

Progress

We’ll be tracking our progress here on the blog. I’ll be doing a weekly post to recap how the previous week went and to check in with measurements, weight, and photos. We will be taking photos later, so stay tuned for those!

Feel free to join us on the 6 week challenge! Each recap I do, I’d love for you to chime in with comments on how you’re doing on your own challenge! Your challenge can be the same as ours, or you can do something that fits your goals better and post about that. I love working with people as a team, so the more the merrier!

Questions? Feel free to drop me a line at FitLizzio@Gmail.com

See you guys tomorrow with some photos!

Have you ever done a challenge?

What is your biggest goal RIGHT NOW?

Tyranna-SORE-ASS Lizzy

Ah, the close of the weekend. For many, this is a dreaded day, as you gear up for a 40 hour week in the office. For me, it doesn’t matter what day of the week it is. Sometimes I don’t work much during the week and a ton on the weekends, sometimes I work 7 days a week (although lately that hasn’t been the case) and sometimes it evens out through the week. It works for me, since my brain is scattered anyways, but I am quite sure it would give some people an ulcer.

i-hate-mondays

Regardless, somehow I still find it tough to be motivated on the weekends. I want to workout, but I also just want to be lazy. On Friday, I did a leg workout that rocked my world. It altered my Saturday workout plans, in that, I didn’t work out. I couldn’t walk. I looked like I’d been riding a horse for a week. Not pretty. I did do 100 pushups (broken up into 10 sets of 10) but considered it mostly a rest day.

This morning, I woke up late. Last night was spent at my boyfriend’s new recording studio and it was the first time that we actually got to hook up some microphones and record! It was actually really freakin’ cool, especially considering how much work has been put into that place. That put us home at around 3am, so today started out slower than usual.

I met my friend Tedi at the gym at around 2pm after running a few errands with my manfriend. My legs were still sore and I just wasn’t sure how well this was going to work out. We started off doing about 15 minutes on the treadmill to warm up and then we hit the floor.

We did a series of exercises and then turned it into a buddy workout. It ended up being a complete BLAST and we plan on doing it every weekend. It’s extra motivation to have someone there with you when you’re feeling less than motivated. I’m not going to lie, my legs probably needed one more day, but I made sure to warm them up and stretch them out quite a bit in order to get through this without injury.  Here’s what we did:

WEEKEND WORKOUT

3 sets:

-Squat to bicep curl to shoulder press with DB’s (12-15 reps)

…………..superset with mountain climbers (50 reps total)

3 sets:

-Bosu DB Deadlifts (you can do from the floor if you’re not very stable on a bosu) (15 reps)

…………..superset with Bosu pushups (also can do from the knees if needed) (8-10 reps)

Then we did 3 sets of 2 different ab exercises with a blaster in between each set. We switched off deciding what our blaster would be. No rest. It went a little like this:

-Opposite hand to opposite foot sit ups (10 reps per side)

-50 jumping jacks (my pick)

-Opposite hand to opposite foot sit ups (10 reps per side)

-20 low box jumps (her pick)

-Opposite hand to opposite foot sit ups (10 reps per side)

-In/Out squat jumps: 10 reps legs together, 10 reps legs apart, alternating (my pick)

-Medicine ball sit ups (resting partner throws the ball to working partner, then switch) (15 reps)

-Run around the gym as fast as you can (her pick)

-Medicine ball sit ups (resting partner throws the ball to working partner, then switch) (15 reps)

-10 burpees (my pick)

-Medicine ball sit ups (resting partner throws the ball to working partner, then switch) (15 reps)

-1000 meter row (her pick)

 

This was a great workout and was super motivating to have a partner. It’s nice when you split the decisions because you have some control but are also not sure what to expect. Find a friend and try this workout! Let me know what you think. (Feel free to switch up any of the exercises, but you get the idea.)

Measurements + Cardio Decrease

Hey guys!

Bear with me for the next few weeks. I’m finishing up my finals, while packing my life away for the big move! It’s been pretty busy around here. 😉

I just wanted to talk about a few things. I like cardio and its unlikely that I’ll ever just stop doing it altogether, but I don’t like doing endless cardio every single day. It’s pretty monotonous and I’ve always done it just to stay in good shape.

Lately, I’ve gotten into some ruts with my workouts, as far as the types of workouts I’ve been doing. I LOVE working out, but I do like to change it up so that I can keep enjoying my workouts. Slaving isn’t fun 🙂

-I was bored with lifting weights, so I started doing more running and plyometrics.(burpees, jumping movements, pushups, tire flips etc.)

-It gets HOT in AZ in April, so running hasn’t been as fun. Feeling like you’re going to get heat stroke while pounding the pavement isn’t exactly my idea of a good time. I realize waking up at the crack of dawn is an option, however it’s not one I want to take right now.

Anyways, I missed the iron, and have been lifting pretty regularly again, combined with the plyometrics. Let me just put this on the record: Best workouts I’ve ever gotten.

They are fast, intense, hard, fun, and always keep you guessing. That’s what she…

As far as cardio? Well I’ve still been doing it about 3-4 days a week, but considering I was doing it 6-7 days, it’s a drastic cut for me. I sweat more, breathe harder and get fatigued so much quicker with the workouts I’ve been doing lately and I finally realize how much time I’m wasting on steady state cardio. I’m not saying it’s bad, and I still like it and will continue to do it, but endless hours is just not necessary. In April, I have lost 0.5 inches in each of the following areas: waist(smallest part), butt, upper thighs and lower thighs. I lost an entire inch on my hips! May will be even better 😀

With that said, I will show you one of the workouts I did recently.

Wacky Workout – Go through these exercises without a rest. When you finish all of them, take a 1 minute break and repeat. Do the circuit 3-4 more times depending on your fitness level. (Note: If you can only make it through once, no shame!! It’s a tough circuit.)

10 Ninja Jumps

10 Barbell Walking Lunges(10 per leg)

10 burpees (with push ups)

Heavy bag pull (if you don’t have access to a heavy bag, you can replace this with a sprint…different but will still raise your heart rate)

15 DB bicep curls (per arm)

20 DB overhead tricep extensions

The funny thing is that when I wrote this workout, it looked pretty easy to me. Then I did it. End of story.

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.

Remember me?!

Holy crap!! I have completely neglected this blog. Life has been nuts, but that isn’t why I haven’t blogged on here. I just haven’t felt compelled to write about fitness/nutrition lately, so I started a music blog called It Just Sounds Good.

The good news, though, is that I plan on updating this blog as well! I miss blogging on here, and miss interacting with my awesome readers! I hope there are still some out there!

So what have I been up to?? EVERYTHING!!!! In keeping things simple, I still work out daily, but my workouts are somewhat different. I’ve been running a lot more, doing more plyometric/circuit/compound exercises in the gym and have shyed away from heavy lifting. My reasoning? For one, I just haven’t felt like it. I’m really liking the fast-pace movements lately. The other reason…well I have a pretty decent amount of muscle, I don’t want more, and I tend to put on muscle fairly easily! I know that many people say this, but I actually got a blood test and my testosterone levels are slightly higher than the average female (maybe i’m a man? haha justtt kidding) but this is common for weight lifters, actually. With that said, I will still throw in some conventional lifting days here and there, but for the most part I’m running 5-8 miles 3 days a week, doing 2-3 circuit/plyo workouts in the gym per week, and on then some track workouts and boot camp style workouts usually about once per week. I occasionally am boxing (when I can wake up that early!) and have also been riding my bicycle around to run my short errands!!

The Food

Well in January, I decided I needed to overhaul my view on food. I have to be honest with you guys, I’ve gained a pretty good amount of weight since I competed. I no longer have that tiny lean body, but I’m not a big tub of lard either. I am muscular, with some extra padding is the best way to put it! My weight around competition time was about 130, these days I’m about 155. A 25 pound weight gain….It’s embarassing, frustrating, and is completely my fault. I will say, however, that I’m at a healthy weight for my height and build, and besides my elevated testosterone levels(sounds so funny haha), all of my blood tests came back saying that I’m a healthy bean, so I really have to remind myself to be thankful of that!

How Competing Changed Me

Competing was an amazing experience. I decided in December 2008 to get in the best shape of my life and compete, and I DID! I will be honest, my body looked smokin’!!! (Of course at the time, I only saw my flaws.) I  guess being so naive to the sport was a blessing, because I had a great prep (no crazy carb-cutting) and did well. It was after competing that things got a little hairy. Suddenly, those who saw potential in me, started giving me advice. They told me what I should/shouldn’t do, and it was coming from many different angles. It really made me view everything differently and I got a very bad mental view on food, eating and working out. I could go on and on (and if you’d like me to, leave a comment or shoot me an e-mail and I’ll do an entire post on my thoughts/feelings on everything). I started to try to put on muscle, and also was eating more to do so. This slight weight gain looked to me like I had gained 50 pounds! Your body image gets really screwed up when you get super lean. Anything above that, and you truly believe you’re fat. From there, it was downhill and I have basically yo-yo’ed my weight for the last year and a half.

How I’ve Changed Recently

Going back to my “overhaul” this past January, I decided to STOP restricting the types of foods I was eating, and be a “normal person.” I have still been counting calories, but I haven’t been restricting WHAT I can eat. I’ve eaten gummy candy (helloooo sour gummy worms!), sandwiches (oh, how i missed those turkey sandwiches), and even the occasional sweet treat. In doing so, I haven’t really lost weight, but I haven’t gained weight either. I haven’t been “perfect” but that wasn’t my goal. My goal was to rid myself of viewing foods as good or bad and stopping myself from being so obsessive about the types of foods I was eating.

The Verdict

I finally feel good about food. I feel like I have made LEAPS in the last 3 months. Had I done this a year ago, I think things would have been much easier. As dumb as it sounds, I feel very proud of this. I know many people who absolutely fall into eating disorders from competing and seem to never free themselves, but I finally feel freed from it. I don’t think that I had an eating disorder, but did I have a skewed view on food? Heck yes I did. Very screwed up.

Body Image Now and Goals

I still suffer from some body image issues. After all, I’m not lean anymore(and hello, i’m a girl!), and it’s a hard pill to swallow. I don’t look the way that I want to, but my goals have also changed. A happy weight for me these days would be about 140. I think I was a bit too small at 130, and although I did love that look, it was hard to maintain. I think that I could maintain a 140 pound body without being “crazy” about a strict diet. So, with April 1st being tomorrow, and me being cliche, I’m going to start tightening up my diet a little bit. I know you’re probably thinking “Lizzy, you just told us you were getting away from that, what’s with this?!” But the fact of the matter, is that my mind is different now. I feel comfortable cleaning up my diet a bit (less junk, more wholesome foods, slightly less calories) without falling back into a distorted view of food and eating. While I don’t believe you have to eat squeaky clean to lose weight (you absolutely do NOT) I prefer to eat this way for the most part. It doesn’t mean I won’t have the occasional turkey sandwich or beef jerky (another recent obsession) but probably not as frequently. (Not to mention beef jerky is too damn expensive!)

GOALS

-Lose 15 pounds

-Continue viewing food in a healthy way

-Keep doing the work outs I love

-Stress out LESS

-Don’t dwell on my flaws!

Wow, that was a marathon of a post!! I also want to note, I’m VERY HAPPY with life right now. I’m following my dreams in the music business and I couldn’t be more blessed with everything going on. Hopefully I didn’t portray that I have been depressed or anything, because that definitely ISN’T the case. I’m very happy, but ready to make some changes as well.

Anyways, I’m not sure what direction to take the blog, so your input would be greatly appreciated! For now, I will be posting workouts, healthy recipes, and my thoughts/feelings toward my weight loss and fitness. Share this with your friends too! I’d like to share my experiences with others and build a network on the Fit Lizzio blog.

What are your goals for April?

Here are some recent pictures as well. My sister is getting married next weekend too, so I will be sure to post pictures from that!!

From left to right: Aunt Suzie, my sister Rachel, me, Grandpa(just turned 90 and still works out everyday!!), little brother Ben(so little right? HA), mother, Aunt Nancy

My best friend Taylor(left) myself and my sister Rachel(right) on my birthday

Most people go to Ostrich farms on their birthday..right?

My friend Maggie, myself and Morgan at my other birthday dinner. This is right before I ate a RAW QUAIL EGG. and it was good….

That’s all for now folks!