Archive for June 26, 2014

Leg Day Workout + ACU-MASSAGE

First off, thanks for all of your awesome comments on Part 1 of Then & Now: How I’ve Changed! You guys are nothing short of amazing. I’ll be posting Part 2 in the next few days, but I thought I’d keep it a bit lighter today.

Yesterday was a pretty good day. I packed a LOT in. I’m definitely feeling sore today, but in a good way. I have a feeling that throughout the day it’s going to get worse, but for now I’m feeling great!

For the last few weeks, there’s been an area of my back that is knotted like a friggin’ PRETZEL. Seriously guys…..it is ridiculous. I go to an Acu-masseuse who is AMAZING and saw him for it about a month ago. It helped a TON, but one session was not enough for this. I went back to him last night to try to eradicate the problem for good.  He WORKED ME last night and I’m even a bit sore from it. Instead of working on digging into the tissue a ton, he works on re-aligning the spine. There is no cracking or popping, just a lot of movement. It works wonders. I feel like a new person today. I think between boxing, rock climbing, and weight lifting, my back just gets beat up. He also finishes the session with cupping, so I’m rocking some awesome octopus kisses today. 😀

back

Workouts:

On the workout front, yesterday had me sweatin’ bullets. I did legs at the gym:

LEGS

Superset 1:

Romanian Deadlifts – 3 sets of 135# x 12 reps

Medicine Ball Thrusters – 3 sets of 16# x 15 reps

Superset 2:

DB Walking Lunges – 3 sets of 20#DB’s x 10 reps (per leg)

Ninja Jumps – 3 sets of 10  (i’ll have to take a video of these someday….they are intense…and awesome.)

Final Exercise:

BB Wide Stance Squats – 3 sets of 95# x 10 reps

After finishing up some work, I headed to Rockreation and did 10 routes. They re-did some of the routes and one in particular was SO COOL. I ended up doing it a few times to really perfect my technique on it. Low and behold I ended up tearing a callous. 🙁 I haven’t done that in a lonnnnnng time, so it was bound to happen sooner or later. Whomp, whomp.

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Since my back is a bit of a mess and I now have a ripped callous on my pinky, I’m not quite sure what I’ll do for exercise today. I need to let my back rest a little, so boxing is out, but I may do something crazy and take a yoga class or something (as I shudder thinking about it),. We’ll see how I feel later in the day.

What’s on your workout agenda for the day?

Have you ever done Acu-Massage?

Part 1: Then and Now: I’ve Changed….

Happy Hump Day friends! I actually hate that people call it that, and here I am doing it myself.

 

Moving on…

I had an interesting scenario happen last night that shed some light on just how far I’ve come in the past few years. I thought I’d go into detail about this, as I know many women (and some men too) struggle with this as well.

(If you’re struggling with any type of eating disorder and feel this could trigger you, please don’t read any further.)

Last night, I pulled out a half eaten pint of Haagen Daaz Dulce de Leche ice cream. I ate it.

And then I moved on with my life.

Now, to someone who doesn’t and has never struggled with any type of food disorders, this probably doesn’t seem like anything and you’re likely not sure why I’m even pointing it out.

But for those of you who have in the past or are currently dealing with a bad relationship with food, you get it.

You see, 3-4 years ago, after I finished competing and started struggling with my ability to manage what I was eating, I would have eaten the Haagen Daaz ice cream, hopped in the car, and gone out to see what else I could get my hands on. More ice cream, cookies, chips, you name it. I hated it. I hated that I couldn’t control it. I hated that I felt the need to always have more, more, more. And it showed. I slowly gained weight and found myself embarrassed to go out because of how I looked. I was also extremely ashamed to be controlled by something so stupid. And it wasn’t like a drug I could quit….it was fucking food.

Last night was just another reminder of how far I’ve come. I struggled with my relationship with food for SO long (years) and really, truly thought I’d never have a normal relationship with food. I admired the people that could eat a few french fries and be done with it. Not me. I couldn’t do that. I had to eat all the french fries, and then as soon as I wasn’t with anyone else, I would go eat more. Until I was too full to breathe. It was disgusting, humiliating, and unhealthy.

But these days? I CAN do that. In fact, I often do. I can eat a few french fries and be done. I can even eat the whole basket of fries and then be done. I can eat 1 scoop of ice cream and not need more. I don’t NEED MORE. It’s a feeling I NEVER thought I would regain. I can truly say my relationship with food is NORMAL. And it’s freeing…..

So how did I do it?

Part 2 coming soon………….I’ll tell you how I did it and how it’s changed my life for the better…..

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Monday Food Diary + Abs Pic

Another Monday in the books. Glad I got that one out of the way! It was a good, but busy one! (aren’t they always?)

Workouts

On the workout front, I got my 20 minutes of HIIT on the stairmill in + a bouldering session at Rockreation. I got WORKED at Rockreation. I didn’t take many breaks and was completely sweaty by the end….and I was only there for about 35 minutes! Such a fun sport. I’m so glad I was introduced to it years ago and re-introduced since I’ve been back here in LA.

 

Food Diary Monday, 6/24/14

On the food front, I journaled what I ate yesterday for you guys. I’ll be honest, my breakfast isn’t anything to be proud of. I forgot to make breakfast and this was my best option with the time I had.

Breakfast:

Americano w/ Nonfat Milk

Nugo Dark Chocolate Peanut Butter Protein Bar

Snack:

Americano w/ Nonfat Milk

Lunch:

Paleo Beef Burger (Ground beef, guacamole, lettuce, tomato, ketchup)

Side of fresh fruit

Snack:

Quest Cookies n Cream Bar

Dinner:

Salmon, Avocado, & Brown Rice Sushi (the perfect ratio of protein, fat, carbs)

Mango Slices

Grapes

I realize that I’m a really weird eater, by the way. I eat a lot of fruit. And could easily eat a bag of grapes in one sitting (and often do). I need to be better about my breakfast and morning snack options (Coffee really doesn’t count! Just a busy morning). It’s helpful to look back at a day and see what I’m missing. I could definitely use some veggies, hello! I’ll double up today at lunch. 😉 (Maybe I’ll even take photos of my food one of these days! Haha…i’ll try…)

Here’s what my abs looked like after dinner last night. I’m going to try to take a few each week to see the changes. I’ll also try to take one in the morning before I’ve eaten or drank anything. The difference is quite large…

photo(2)

I’ll be heading down to ABA this evening for a Boxing class. I love boxing and ABA is definitely is the best sweat in Los Angeles. You don’t leave ANYTHING when you take those classes. It’s awesome.

Trying to get a bunch of work done early in the week so that I can jet out early on Friday and head home to hang with my family. I don’t like the 6 hour drive, but I miss them and want to hang with my cute little nephew, sister, brother, dad, and some friends.

Seriously?! Look at him!!!

Seriously?! Look at him!!!

Questions for the Day:

1. What meal is the hardest for you to stay on track with?

(Mine is breakfast just because I’m always rushing out the door. )

2. Have you ever journaled your food? Did it help you?

 

 

Weekend and Challenge Update!

Happy Monday people!

I woke up bright eyed and bushy tailed today. For the first time in a while, I actually got some GOOD sleep. It was quite refreshing. My new goal is to start shutting down MUCH earlier than I have been. I know how important sleep is, but I’ve been working so much that it’s gone a bit by the wayside. I feel recharged today and I know I could feel like this much more often if I actually slept more!

Friday night, Charlie launched his new service called Real Drum Tracks Now. It’s quite genius if you ask me. I could have the same drummer that plays for Scott Weiland (Stone Temple Pilots) on my music? Um, yes please! Go check it out. 🙂

rdtn

He hosted a party up at his studio and some great bands played too. It was a fun night!

Saturday morning I got up bright and early to get my body fat tested! Exciting right?! NOT! Haha. I was a bit nervous, but it turned out to be okay. Body-Spec is a company here in SoCal that brings out a truck with a full on scanner inside to REALLY test your body fat. I got a 9 page report and a full scan of my body, how much muscle I hold and where I hold it, how much fat I hold and where I hold it, etc. It was pretty cool and now I know where to go from here!

photo(1)

After a killer workout with Charlie, we spent the day just hanging out and doing random errands, etc. We ended the night watching Ride Along and passing out by 10:30pm. Partay Animals.

ridealong

Sunday, we met some friends to do a meditation at Insight LA. Talk about something COMPLETELY new to me. It was actually really enjoyable and I’ll definitely go back. I’ve never meditated before, so it was difficult for me to get myself to chill out and focus, but it was much needed. Afterwards, we grabbed some lunch at Firehouse, I got a scoop of Ben & Jerry’s ice cream (Sweet cream and Cookies=HOLY YUM) and once again, parked it on the couch to watch a movie.

Just before it got dark out, Charlie suggested that we go play catch at the park. We both grew up playing baseball, so it’s definitely a fun activity that we do together. It was a BLAST. I miss playing so much. I like to think I’ve still got it…I told Charlie I’m trying out for the Major Leagues this year…so we’ll see. 😉

gloves

Update on the Challenge:

Week 1 went great! I stuck to my guns and ate pretty clean all week. Lots of fruit, paleo burgers, chicken and brown rice, veggies etc. I made the decision to keep cheese in my diet, as I don’t eat very much of it and it adds some flavor. I also don’t want to cut out anything that I’ll likely keep in my daily diet for the long-run. A little cheese doesn’t hurt anyone, it’s when you LOAD the cheese on EVERYTHING that you start to run into a problem.

I know this is what you REALLY wanted to know, but I mentioned that weekends would be a free-for-all with the exception of a calorie restriction. I set the restriction at 2,000 calories for me and here were my cheats:

Saturday: Frozen Yogurt, Sweet Potato Fries, Popcorn

Sunday: 1 scoop of Ben & Jerry’s Sweet Cream & Cookies Ice Cream, Chips & Salsa

I didn’t feel deprived whatsoever and also didn’t need to eat a house full of those foods. I also went in to today wanting to eat nothing but healthy food because all of that junk just makes me feel dehydrated and crappy.

Week 2 starts today! I’m going to make a point this week to log all of the foods I eat for an entire day so you guys can see what it’s like. Today’s workout is going to be 20 minutes of HIIT on the Stairmill + a Bouldering Session.

What’s on your workout agenda?

Have you tried Ben & Jerry’s Sweet Cream & Cookies Ice Cream (from the actual ice cream parlor)???? IT’S DELICIOUS.

 

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’!

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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?

THANK YOU, Weekly Workouts, and A Challenge

First of all, THANK YOU GUYS SO MUCH for the feedback on my post on How I Quit Cardio.

I’ve had several people even stop me on the streets, at the gym, and via Facebook,  to tell me how much they enjoyed it. I’ll definitely be writing more posts like that in the future. Shoot me a line if there are any heavy topics you’d like me to write about. I’ve been down A LOT of roads in this health and fitness world…. FitLizzio (at) gmail (dot) com

I’m getting pretty good at this disappearing act, aren’t i? I apologize! I’m working my tail off and haven’t been finished with work until midnight on most nights. I just can’t bring myself to write after a 12-15 hour day of work. This won’t always be the case, but it is for now, so I’m going to blog when I can. I’ll try to at least get 1-2 posts per week up, but I’d rather give you guys quality posts and not just throw together a kamikaze post just to get something up.

First of all, I got to hang with this little dude last weekend. He is the coolest baby in the world. He loves to laugh, make jokes, and just be awesome. Love my nephew so much!!

He's so tough.

He’s so tough.

It was so great spending time with my family in AZ last weekend. I can’t wait until I get to go back in a few weeks! I miss them all.

Last week’s workouts:

Monday: 20 Minutes on the Stairmill – High Intensity + Bouldering – Medium Intensity

Tuesday: Full Body Workout – Medium Intensity

Wednesday: Rest

Thursday: Legs – High Intensity

Friday: Taught Conditioning (more on that below) + Upper Body – Medium Intensity

Saturday: Bouldering – Medium Intensity

Sunday: Legs/Shoulders/Abs – High Intensity

A pretty decent week of workouts! I was definitely pretty sore by Saturday, so I took it easy and just did some bouldering at the rock climbing gym. This was my first week back in 3 weeks, and I definitely noticed. I’m going to try to get back to my 2-3 day/week schedule again.

So I mentioned above that I taught conditioning on Friday. Long story short, an instructor didn’t show up to a class, so I jumped in and taught the conditioning portion of it…….AND IT WAS SO MUCH FUN!! I have never taught group exercise (just personal training) and it was a total blast. I’m definitely going to see if I can sub in every now and then. I think the people in class love/hated me, too. I’m an evil instructor, but you’ll thank me later! 😉

Here’s my plan for the coming week:

Week of Workouts

Meal Plan:

My friend and I are going to be embarking on a little challenge beginning tomorrow. I’ll be posting the details, our measurements, weight, and progress photos. We both feel like we want to work a bit harder when it comes to our diets, so we’re going in this together.

Stay tuned for more info……you’re welcome to join us!

That’s all I’ve got for now, but I’ll be back on Tuesday with the details of our little challenge.

Would you be interested in an online health challenge?

How did you navigate your Father’s Day food choices?